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)


MetCon:
3 Rounds-
AMRAP 5 Minutes:
10 Strict Press (55/35)
10 Air Squats
(Rest 1 Minute)
Speed Strength:
Death By…
10m Run


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