09/20/19

Caitie & Ali M

RockFit will meet today at 10:45am with Coach Kara.

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Rock Endurance will meet at Hempstead Lake State Park on Sunday morning at 8:00am. 

We will meet at the corner of North Village Avenue and Bulson Road in Rockville Centre. From there we will cross over the bridge into the park. 

For Max Distance: 

10min Run out into the park.

Rest 1min

10min Run Back to starting point.

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Part I. 10min EMOM:
Odd: 3-5 Bar Muscle-ups
Even: 300’ Shuttle Run

Sub 30sec Strict Chest-to-Bar Pull-ups for BMU.

Part II. From MisFit Athletics
For Time:
– 50 Double Unders
– 25 Thrusters (95/65)
– 50 Double Unders
– 25 Power Snatches (95/65)
– 50 Double Unders
– 25 Squat Cleans (95/65)
– 50 Double Unders
– 25 Bar Facing Burpees
– 50 Double Unders

14min Cap.