06/05/19

RockFit Class today at 10:45am with Coach Kara. 

This class is Free to all CrossFit The Rock members.

Come to a Free Trial and experience our calorie burning class under the watchful eye of our certified coaches. We utilize basic CrossFit functional movements, circuit training, body weight exercises and mobility.

RockFit is constantly varied, fast paced, fun & energetic fitness at its best!

All levels welcome!

Contact [email protected] to reserve your Free Trial class.

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Part I. Climb the ladder as high as possible in 12min:
– 2 Strict Pull-ups
– 2 Hang Squat Cleans (135/95)
– 2 Push Jerks (135/95)
– 4 Strict Pull-ups
– 4 Hang Squat Cleans
– 4 Push Jerks
– 6 Strict Pull-ups
– 6 Hang Squat Cleans
– 6 Push Jerks…

Score Total Reps.

Part II. 3 Rounds, not for time:
– 20 Single Arm DB Rows (10/Arm)
– 20 KB Romanian Dead Lifts
– 20 Med Ball Straight Leg Sit-ups
– 2min Push-up Plank