Strength Training:
4 Rounds-
300m Row
(14/8) Calorie Bike
8 Box Jump Overs

Metabolic Conditioning:
EMOM 10 Minutes-
2 Clean & Jerks (95/65)
4 Handstand Pushups


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


18Nov

Trusty Trio

Teams of 3.
3 Rounds-
30 Single Arm Dumbbell Push Press (50/35)
45 Dumbbell Overhead Squats (50/35)
60 Deadlifts (105/65)

*Every 2 Minutes: 6 Burpees (everyone)


“17.5”
10 Rounds-
9 Thrusters (95/65)
35 Double Unders


Aerobic Conditioning:
4 Rounds-
(20/14) Calorie Assault Bike
250m Row

Metabolic Conditioning:
AMRAP 14 Minutes-
24 Knee Tucks
24 Air Squats
24 Pushups