Every 3 Minutes for ALAP-
@ 0-3 Minutes:
3 Rounds-
4 Pullups
8 Deadlifts (75/55)

@ 3-6 Minutes:
3 Rounds-
6 Pullups
10 Deadlifts (75/55)

@ 6-9 Minutes:
3 Rounds-
8 Pullups
12 Deadlifts (75/55)

ETC, until you fail to complete 3 rounds within the time allotted.


06Oct

Get Low

Strength:
3×6 Push Press @ 75%

MetCon:
For Time-
80 Wall Balls (14/10)
60 Situps
40 Air Squats
20 Overhead Squats (105/75)


05Oct

Battlefield

EMOM 4 Minutes-
3 Front Squats

AMRAP 5 Minutes-
5 Box Jumps (24/20)
10 Pushups

EMOM 4 Minutes-
3 Front Squats

AMRAP 5 Minutes-
5 Box Jumps
10 Pushups

EMOM 4 Minutes-
3 Front Squats

21-15-9
Box Jumps
Pushups


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


Wishing Christine Williams the best of luck as she competes at Spartakiad in the 53kg weight class today!
You can follow the action @ https://youtu.be/pcrvjKL07Sc

Teams of 3.
For Time-

21-15-9
Dead lifts (185/135)
Box Jumps (24/20)

Then…
50 Burpees

21-15-9
Power Clean (135/95)
Box Jump (24/20)

Then…
50 Burpees

21-15-9
Thrusters (75/55)
Box Jumps (24/20)