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!


“Run Cindy Run”
Teams of 2.
24 Rounds-
5 Pullups
10 Pushups
15 Air Squats
150m Run

*1 partner working at a time.
*Partner one must complete the full round before partner two starts his/her round.


Strength Training:
EMOM 8 Minutes-
1 Clean
2 Hang Cleans
1 Jerk
*Build across sets.

Metabolic Conditioning:
AMRAP 13 Minutes-
10 Hang Power Cleans (75/55)
10 Wall Balls (14/10)
12 Hang Power Cleans
12 Wall Balls
14 Hang Power Cleans
14 Wall Balls
etc…

*Pattern continues until the 13 minutes is up.


13Sep

“Annie”

Metabolic Conditioning:
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Functional Body Building:
4 Rounds-
5 Kang Squats @ light load
20sec Hollow Hold

4 Rounds-
5 Tempo Seated Dumbbell Press
25m Sled Push @ moderate load