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12/06/19

Save The Date

CrossFit The Rock Annual Holiday Party – Friday, January 10th 7-11pm at Kasey’s Kitchen & Cocktails in Rockville Centre.

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RockFit today at 10:45am with Kara. 

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Part I. Choose A or B

A)12min AMRAP:
4 Muscle-ups
6 Clean & Overhead (135/95)

Score Total Reps.

B) 12min AMRAP:
6 Chest-to-Bar Pull-ups
6 Clean & Overhead (135/95)

Score Total Reps.

Part II. 3 Rounds:
20 Dual Leg Lift Overs (10 each direction)
20 Turkish Sit-ups (10/arm)
20 Single Leg V-ups (10/leg)