03MAR2018

Mako Athletics – CrossFit

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F: Metcon (AMRAP – Rounds and Reps)

Fitness:

16 min AMRAP:

200m Run

12 KB Swings

12 Box Jump or step ups

12 Box Dips

P: Metcon (AMRAP – Rounds and Reps)

Performance:

16 min AMRAP:

400m Run

12 PullUps

12 Box Jumps @ 24/20- hips extend on the top

12 Ring Dips

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