Strength Training:
Every 2 minutes 30 seconds for 3 rounds-
8 Back Squats
@ 65%

Metabolic Conditioning:
10 Rounds-
15 Double Unders
5 Power Snatch (65/35)


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


13Oct

Trio Squad

Teams of 3.
3 Rounds-
60 Hang Power Cleans (75/55)
120 Wall Balls (14/10)
120 Double Unders


“18.2”
1-2-3…8-9-10
Dumbbell Squats (50/35)
Burpee Over Bar

“18.2a”
1 Rep Max Clean

*12 Minute Total Time Cap (18.2 + 18.2a).


11Oct

Bike Bonanza

Aerobic Conditioning:
3 Rounds-
1,000m Bike
*1:1 Work:Rest

Metabolic Conditioning:
AMRAP 7 Minutes-
15 Double Unders
11 Thrusters (55/35)
7 Burpee Box Jump Overs (24″/20″)