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

Metabolic Conditioning:
AMRAP 14 Minutes-
5 Box Dips
10 HSPU
20 Air Squats


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.
7 Rounds-
5 Strict Pull-ups
9 Push Press (105/65)
27 Wall Balls (14/10)


Aerobic Conditioning:
5 Rounds-
250m Row

Metabolic Conditioning:
3 Rounds-
AMRAP 3 Minutes:
10 Sit-ups
20 Walking Lunges
15 Double Unders
-Rest 1 minute.


Strength Training:
Every 2 Minutes for 5 Rounds-
1 Pausing Front Squat
3 Front Squats
@ 70%

Metabolic Conditioning:
AMRAP 13 Minutes-
20 Pushups
10 Single Arm Dumbbell Hang Clean & Jerks (50/35)
5 Strict Pull-ups