01JUL2019

By: Mako Athletics

Mako Athletics – CrossFit

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F(A): Metcon (AMRAP – Reps)

Fitness

10 min EMOM:

Odd: 5-7 heavy KB Swings + AMRAP of Push Ups

*focus on quality

Even: Rest

P(A): Metcon (AMRAP – Reps)

Performance

10 min EMOM:

Odd: 5-7 heavy KB Swings + AMRAP of Strict Ring Dips

*focus on quality over quantity of Dips

Even: Rest

F(B): Metcon (AMRAP – Rounds and Reps)

Fitness

8 min AMRAP:

12 SDHP

6 Burpees

P(B): Metcon (Time)

Performance

For Time:

27-21-15-9

SDHP @ 75-95/55-65

10 Bar Facing Burpees

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