1-2-3…8-9-10
Power Cleans (105/75)

*After each set of Power Cleans, complete:
10 Double Unders
10 Pushups


Strength Training:
Every 2 Minutes for 6 Rounds-
2 Pausing Front Squats
4 Front Squats
@ 60-70%

Metabolic Conditioning:
AMRAP 8 Minutes-
12 Dumbbell Squats (35/20)
8 HSPU
4 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!


Teams of 3.
2 Rounds-
60 Back Squats (135/95)
60 Pull-ups
60 Wall Balls (14/10)
60 Burpees

*Barbell must be held at all times durin\the workout.


Strength Training:
EMOM 6 Minutes-
Odd: 30sec Hollow Rock
Even: 1-3 Pull-ups OR Ring Row Negatives

Metabolic Conditioning:
For Time-
30 Dumbbell Squats (35/20)
1 Rope Climb
30 Box Jumps (24″/20″)
1 Rope Climb
30 Hand Release Pushups
2 Rope Climbs
30 Weighted Situps (35/20)
2 Rope Climbs
30 Dumbbell Squats