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BLK LBL Fitness Club – CrossFit®


Warm-up (No Measure)


3 Rounds for Quality

250m Row

5 Up-downs

10 Alt. Step-ups (24/20)

10 Bird Dog


“Rock” (3 Rounds for distance)

Hero WOD: “Rock”

Three 5-minute AMRAPs in 17 minutes

AMRAP in 5 minutes

10 Power Cleans (135/95)

12 Burpees

14 Box Jumps (24/20)

20 Sit-Ups

Max distance Row

Rest 1 minute after each AMRAP

Wear a vest (20/14)

For the AMRAP portions complete all reps then use the remainder of the 5:00 minutes to row for a max distance (meters) and then rest 1 minute. Score for each round is the meters rowed. Score for the workout is the total distance rowed, cumulatively in all three AMRAPs.

Sgt Renata Rock was born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural Support Team). Sgt Rock was also named the NCO of the year in 2012 by her Battalion and upon returning from her time overseas instructed Marines as part of a pre-deployment training cycle. Unfortunately, at the age of 27, Sgt Renata Rock, took her life on July 13, 2013.

This WOD “Rock” is designed to bring awareness to this epidemic that plagues our Marine Corps, as well as the other branches of service, and to honor her with a WOD worthy of the name “Rock”!