2 Rounds-
4 Deadlifts (225/155)
10 Box Jumps (24”/20″)
20 Wall Balls (14/10)
30 Pushups
40 Walking Lunges
4 Deadlifts
800m Run


We mix it up on Sundays at CrossFit Round Lake. Join the crew at the Whiteboard to create our Workout Of the Day!


Teams of 2.
For Time-
30 Clean & Jerks (95/65)
1 Mile Run
2 Rope Climbs
1 Mile Run
2 Rope Climbs
100 Burpees

*Run is broken down into 400m increments.
*One partner runs at a time.


Strength Training:
EMOM 8 Minutes-
3 Back Squats
*Build to a heavy triple.

Metabolic Conditioning:
AMRAP 12 Minutes-
16 Dumbbell Overhead Walking Lunges (35/20)
35 Double Unders
8 HSPU


Aerobic Conditioning:
3 Rounds-
400m Run
*Foam roll hamstrings during rest period.

Metabolic Conditioning:
Accumulate 8 minutes in a Deadhang.

*Each time you drop from the bar, complete-
15 Burpees