For Time-
40 Dumbbell Hang Clean & Jerks (35/20)
25 Banded Strict Pullups
75 Pushups
25 Banded Strict Pullups
40 Dumbbell Overhead Lunges (35/20)


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!