ROCALLA GAMES 2019
CrossFit Rocalla
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Competition date: 30th November 2019
WORKOUT 19.1
“RUN OR DIE”

FOR TIME (8’ CAP)

300M RUN
30/20 CAL ROW
300 M RUN
15/10 CAL ROW
300 M RUN
*RX: WEIGHT VEST 5KG

WORKOUT 19.2

“HEAVY WORLD FOR YOU”

4’ AMRAP
12 WALL BALL 9/6
8 BAR FACING BURPEES
IN TO:
4’ TO 4 HEAVY REP OF CLEAN

WORKOUT 19.3

“WELCOME LITTLE NINJAS”

6’ FOR TIME
20 ONE HAND DB HANG POWER CLEAN & JERK 22.5//15KG//10KG
20 BOX JUMP OVER
10 DB ONE HAND DB HAN POWER CLEAN & JERK 22.5//15KG//10KG
10 BOX JUMP OVER

THEN, IN THE REMAININIG TIME:
AMRAP C2B/PULL UPS*


WORKOUT 19.4

“FINAL ROUND”

FOR TIME (15’ CAP)
DEATH WITH LADDER

5 RFT FOR TIME (15’ CAP)
50DU
10 HSPU
9-7-5-3-1 SNATCH
5 RING MUSCLE UP

*40-50-60-70-80KG RX

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Categories

SCALED MASCULINO

Men

RX MASCULINO

Men

FEMENINA

Women

Contact
Email: rocallaprogram@gmail.com
Phone:
Address: Polígono Argualas, 20, 50012 Zaragoza, España
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