- For Time
- 3 Rounds of:
- 5 Cleans (185/135 lb)
- 2 Bar Muscle-Ups
- 19 Dumbbell Thrusters (2x50/35 lb)
- Then, perform:
- 1,919 meter Row
- Rest 3 minutes
- Then, 3 Rounds of:
- 11 Pull-Ups
- 24 Hand Release Push-Ups
- 19 Deadlifts (205/155 lb)
- Finally, perform:
- 2,019 meter Row
With a running clock, perform the first 3-round section of the workout (Cleans, Muscle-Ups, and Thrusters), then move immediately to the 1,919 meter Row, then immediately to the second 3-round portion (Pull-Ups, Push-Ups, and Deadlifts), then immediately to the 2,019 meter Row. Complete the entire workout as fast as possible. Do not rest between sections.
Score is the time on the clock when the final row is completed.
About the wod
One of eight children, Rocco was born on May 2, 1919, in the family home on South Compo Road Westport, CT. He was drafted to serve in the United States Army during WWII, stationed in the South Pacific, then Fort McClellan, Alabama where he trained troops. After Honorable Discharge, as a veteran, he returned to live in Westport where he built several houses, worked for the Town of Westport, and retired from Emery Air Freight.
"Rocco" was submitted to us by its designer and grandson of Rocco, Level-1 CrossFit Coach Dan Urciuoli. In his submission, Dan told us that Rocco started every day at dawn with a fitness routine that included pushups and dumbbell work.
According to Dan, the rep scheme signifies:
- 3 rounds for the number of children
- 5-2-19 for his birthday
- 11-24-19 for the day of his passing
- 1919 meter row is for the year he was born
- 2019 meter row is for the year he passed
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