Strength Training:
8 Rounds-
20 sec Plank
5 sec rest.
20 sec Maximum Effort Pushup
5 sec rest.

Metabolic Conditioning:
For Time-
50 Thrusters (55/35)
75 Situps
50 Thrusters


AMRAP 8 Minutes-
20 Overhead Walking Lunges (35/25)
15 Knee Tucks
10 Burpees-to-Plate

Rest 1 minute.

AMRAP 10 Minutes-
40 Overhead Walking Lunges
30 Knee Tucks
20 Burpees-to-Plate

Rest 1 minute.

AMRAP 12 Minutes-
80 Overhead Walking Lunges
60 Knee Tucks
40 Burpees-to-Plate


Strength Training:
EMOM 9 Minutes-
1 Strict Press
*Build to a heavy single.

Metabolic Conditioning:
3 Rounds-
10 Dumbbell Goblet Squats (50/35)
15 Double Unders
20 Wall Balls (14/10)


Strength Training:
Every 90 seconds for 6 Rounds-
3 Front Squats @ 75%

Metabolic Conditioning:
AMRAP 11 Minutes-
6 Burpee Pullups
6 HSPU
9 Box Jumps (24″/20″)


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