Strength Training:
5 Rounds-
4 Strict Press @ 70%

Metabolic Conditioning:
3 Rounds-
18 Handstand Pushups
12 Box Jumps (24″/20″)
6 Power Snatch (135/95)


Strength Training:
6 Rounds-
3 Back Squats @ 80%

Metabolic Conditioning:
For Time-
15 Thrusters
21 Deadlifts
12 Thrusters
15 Deadlifts
9 Thrusters
9 Deadlifts
@ 95/65


13Nov

Spread Love

For Time-
50 Air Squats
3 Ring Muscle-Ups
40 Air Squats
6 Ring Muscle-Ups
30 Air Squats
9 Ring Muscle-Ups
20 Air Squats
12 Ring Muscle-Ups
10 Air Squats


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


“Andy”
For Time-
25 Thrusters (115/75)
50 Box Jumps (24″/20″)
75 Deadlifts (115/75)
1.5 Mile Run
75 Deadlifts
50 Box Jumps
25 Thrusters
*Wear a weight vest.