Aerobic Conditioning:
Every 5 Minutes for 3 Rounds-
250m Row
300m Run

Metabolic Conditioning:
4 Rounds-
AMRAP 3 Minutes:
20 Burpee Box Jump Overs (24″/20″)
20 Sit-ups
-Rest 1 minute.


Strength Training:
Every 3 Minutes for 4 Rounds-
8 Back Squats @ 60%
25′ Handstand Walk/Bear Crawl

Metabolic Conditioning:
2 Rounds-
8 Box Dips
1 Rope Climb
30 Air Squats
1 Rope Climb
8 Box Dips


09Jul

Light & Fast

Strength Training:
EMOM 8 Minutes-
3 High Hang Power Snatch

Metabolic Conditioning:
8 Rounds-
5 HSPU
150m Run
8 Knees-to-Elbow
150m Run


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


“Kev”
Teams of 2.
AMRAP 26 Minutes-
6 Deadlifts ea. (315/205)
9 Synchro Bar Facing Burpees
9 Bar Muscle-Ups ea.
55′ Barbell Carry Together