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


19Sep

Row-a-thon

Teams of 4.
8km Row
EMOM:
8 Burpees ’til total distance is achieved.


Strength Training:
EMOM 8 Minutes-
1 Hang Power Snatch
2 Low Hang Snatch
*Build across sets.

Metabolic Conditioning:
21-15-9
Power Snatch (55/35)
Handstand Push-ups


Strength Training:
EMOM 5 Minutes-
2 Pausing Back Squats @ 75%
-Rest 1 minute.
EMOM 5 Minutes-
4 Back Squats @ 60%

Metabolic Conditioning:
3 Rounds-
30 Walking Lunges
150 Single Unders


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