Strength Training:
5 Rounds-
4 Front Squats @ 65%

Metabolic Conditioning:
“The CrossFit Games
Age Group Online Qualifier WOD #2”
4 Rounds-
25 Chest to Bar Pull-ups
5 Cleans (245/170)


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


“Forrest”
3 Rounds-
20 L-Pullups
30 Toes-to-Bar
40 Burpees
800m Run


Aerobic Conditioning:
3 Rounds-
800m Run
-Rest 2 minutes.

Metabolic Conditioning:
For Time-
20 Pullups
30 Wall Balls (14/10)
30 Dumbbell Overhead Squats (35/20)
20 Pullups


Strength Training:
5 Rounds-
2 Squat Cleans
1 Jerk
@ 75-85%

Metabolic Conditioning:
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips