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-
100 Pullups
80 Dumbbell Snatch (50/35)
100 Burpee Box Jump Overs (24″/20″)
80 Dumbbell Push Press (50/35)
100 Wall Balls (14/10)
150 Double Unders


“17.3”

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)

Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)

Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)

Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)


Strength Training:
4 Rounds-
5 Overhead Squats @60-70%

Metabolic Conditioning:
AMRAP 10 Minutes-
80 Single Unders
10 Box Pistols
10 Box Handstand Pushups


01Nov

Candy Crush

Strength Training:
5 Rounds-
8 Deadlifts @ 60%

Metabolic Conditioning:
AMRAP 8 Minutes-
18 Dumbbell Snatch (50/35)
12 Hanging Knee Tucks