Aerobic Conditioning:
4 Rounds-
500m Row

Metabolic Conditioning:
5 Rounds-
12 Pistols
10 Power Snatch (55/35)
8 Handstand Pushups


19Sep

Oh My Quad

Strength Training:
5 Rounds-
4 Front Squats @ 70%

Metabolic Conditioning:
AMRAP 8 Minutes-
3 Power Cleans (155/105)
12 Pullups


Aerobic Conditioning:
5 Rounds-
Calorie Bike (20/14)
150m Run

Metabolic Conditioning:
For Time-
200 Single Unders
50 Pushups
50 Air Squats
400 Single Unders
50 Pushups
50 Air Squats
200 Single Unders


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-
40 HSPU
800m Run
66 Box Jump Overs
400m Run
76 Pullups
800m Run
66 Air Squats
400m Run
40 HSPU