05Sep

TKO

Strength Training:
6 Rounds-
3 Hang Power Snatch @ 65%

Metabolic Conditioning:
EMOM Until Failure
1 Power Snatch (105/65)
1-2-3-4… HSPU


“Hotshots 19”
6 Rounds-
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
400m Run


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 2.
For Time-
56 Overhead Squats (75/55)
24 Pullups
44 Push Press (75/55)
24 Pullups
32 Hang Power Cleans
36 HSPU
20 Hang Power Snatch
48 Burpees


01Sep

“Fran”

Strength Training:
5 Rounds-
6 Deadlifts @ 60%

Metabolic Conditioning:
“Fran”
21-15-9
Thruster (95/65)
Pullup