Strength Training:
5 Rounds-
1 Clean First Pull
1 Halting Clean Deadlift
1 Power Clean
@ 70%

Metabolic Conditioning:
“The Chief”
5 Rounds-
AMRAP 3 Minutes:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
-Rest 1 minute.


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.
For Time-
2-4-6-8-10-12-14-16-18-20
Burpee Pull-ups
1-2-3-4-5-6-7-8-9-10
Thrusters (105/75)


Strength Training:
Every 3 Minutes for 3 Rounds-
8 Back Squats @ 65%

Metabolic Conditioning:
4 Rounds-
50 Walking Lunge
10 HSPU
10 Hanging Knee Tucks

*Tune in to USA Weightlifting’s live stream to watch Coach Manzer compete at the 2018 American Open Finals!
-The Women’s 55kg (C Group) lifts @ 1pm CST/2pm EST on Friday, Dec. 7th.
-Watch here.


Strength Training:
EMOM 8 Minutes-
5 Push Press @ 60%

Metabolic Conditioning:
AMRAP 12 Minutes-
15 Hang Power Clean (75/55)
15 Burpee Over Bar