Strength:
8 Rounds-
3 Deadlifts @ 65%

MetCon:
AMRAP 8 Minutes-
7 Power Snatch (65/35)
9 Burpee Over the Bar


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 3.
For Time-
60 Hand Release Pushups
9 Pullups
75 Thruster (65/35)
15 Pullups
90 Knees-to-Elbows
21 Pullups


22Jan

War Zone

Strength:
6 Rounds-
2 Front Squats @ 75%

MetCon:
5 Rounds-
6 Pistols
12 Deadlifts (115/85)
18 Burpees


Strength:
7 Rounds-
2 Hang Snatch @ 60%

MetCon:
AMRAP 5 Minutes-
3 Deadlifts (275/195)
5 Pullups
-Rest 1 Minute.
AMRAP 5 Minutes-
2 Power Cleans (205/135)
5 C2B Pullups
-Rest 1 Minute.
AMRAP 5 Minutes-
1 Snatch (155/95)
5 Bar Muscle Ups