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 4.
@0 Minutes-
AMRAP 20 Minutes:
4 Pullups
12 Ring Pushups
16 Back Squats (95/65)

@25 Minutes-
Establish 1RM:
Clean
(Team combines total weight lifted)

@40 Minutes-
For Time:
100 Burpees


Strength:
8×4 Back Squat @ 50%

“Bergeron Beep Test”
EMOM ALAP-
5 Thrusters (55/35)
5 Australian Pullups
5 Burpees


For Time-
50 Double Unders
50 Situps
50 Air Squats
50 Box Jumps (20/14)
50 Ring Push ups
50 Double Unders


Strength:
Build to a heavy single Dead Lift

MetCon:
8 Rounds-
20/10sec
Hang Power Clean (75/55)
Burpee
Push Press (75/55)