Strength Training:
EMOM 12 Minutes-
Odd: Plank Hold
Even:
20 sec Hollow Hold
10 sec rest
20 sec Arch-Up Hold
10 sec rest

Metabolic Conditioning:
AMRAP 13 Minutes-
25 Double Unders
15 Burpee Pullups


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.

AMRAP 30 Minutes-
10 Deadlifts (225/155)
20 Pullups
30 HSPU
40 Pistols


Station 1: AMRAP 7-
15 Calorie Row
15 Knee Tucks

Station 2: EMOM 7-
3 Deadlifts
*Build across each set.

Station 3: Aerobic 7 Minutes-
Bike For KM (4km/3km)

Station 4: AMRAP 7-
30 Wall Balls (14/10)
30 Pullups

*Rest 2 minutes between each station.


Strength Training:
8 Rounds-
20 seconds Hollow Hold
10 seconds rest.
20 seconds Max Effort Ring Row/Pullup
10 seconds rest.

Metabolic Conditioning:
AMRAP 5 Minutes-
10 Pushups
15 Goblet Squats (50/35)
20 Weighted Situps (35/25)

Rest 2 minutes.

AMRAP 5 Minutes-
20 Pushups
15 Goblet Squats
10 Weighted Situps