Strength Training:
EMOM 8 Minutes-
1 Power Clean
1 Front Squat
1 Hang Power Clean
*Build across sets.

Metabolic Conditioning:
3 Rounds-
3 Hang Power Cleans (155/105)
12 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.
Buy in: 300m Farmer’s Carry (35/20)

3 Rounds-
22 Weighted Box Step Overs (35/20)
33 Pushups
44 Dumbbell Front Squats (35/20)
55 Double Unders

Buy out: 300m Farmer’s Carry

*Carry a dumbbell in each hand.


5 Rounds-
300m Run
20 Dumbbell Hang Clean & Jerks (35/20)
20 Box Jumps (24″/20″)

*Good luck to all of our athletes who are running in the Ragnar Relay this weekend!


Metabolic Conditioning:
AMRAP 9 Minutes-
30 Knee Tucks
20 Burpees
4 Strict Pull-ups

Functional Body Building:
3 Rounds-
25m Quadruped Crawl
10 second L-sit

3 Rounds-
6 Bent Over Rows
5 Tempo Box Dips