01Oct

Octoberfest

For Time-
3 Rounds:
9 Thrusters (55/35)
9 Pullups
Rest 1 Minute.
2 Rounds:
15 Thrusters (55/35)
15 Pullups
Rest 1 Minute.
1 Round:
21 Thrusters (55/35)
21 Pullups


Strength:
EMOM 5 Minutes-
3 Strict Press
(Rest 1 Minute)
EMOM 5 Minutes-
3 Strict Press
(Rest 1 Minute)
EMOM 5 Minutes-
3 Strict Press
MetCon:
AMRAP 12 Minutes-
10 Pistols
8 Ring Dips
2 Rope Climbs


Strength:
3×8 Power Clean @ 65%

MetCon:
AMRAP 20 Minutes-
5 Pushups
15 Hanging Knee Tucks
5 Box Jumps


Strength:
EMOM 5 Minutes-
5 Back Squats
(Rest 1 Minute)
EMOM 5 Minutes-
3 Back Squats
(Rest 1 Minute)
EMOM 5 Minutes-
1 Back Squat

MetCon:
“Nasty Girls”
3 Rounds-
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)


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