04DEC2019

By: Mako Athletics

Mako Athletics – CrossFit

Fit: Metcon (AMRAP – Reps)

Fitness

1 minute @ Each

Row for Cals

Hang Power Snatch 45/35

Box Step Ups

Thrusters 45/35

Odd Object Over Shoulder

Rest

x 3 Rounds

P: Metcon (AMRAP – Reps)

Performance

1 minute @ Each

Row for Cals

Hang Power Snatch 75/55

Box Jumps 20″ for all

Thrusters 75/55

Odd Object Over Shoulder

Rest

x 3 Rounds

Auxiliary

Rear Delt Flys 3×15-20

*superset w/ 45-60s Inchworm Hold(walk hands how past head; stay hollow)

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