Mako Athletics – CrossFit

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A: Metcon (Weight)

15 minute EMOM:

1: 5 Front Squats

2: 10-12 Double DB/KB Bent Over Row

3: Rest
*Record weight used on FS

Notes:

Front Squats: Start around 65-70% build as long as you can keep reps high quality.

DB/KB BOR: 10-12 Reps should be a tough range for the weight. Ensure the back remains ridged and the athletes are pulling with their back not there Arms..This should keep the weight relatively light in order to maintain the standard.

B(F): Metcon (2 Rounds for time)

Fitness

Start a new rounds on the 2 minutes

8 WallBalls

50ft Farmers Walk-Heavy

8 WallBalls

x 7 Rounds
*Record your Fastest and Slowest Rounds (goal is the same)

**If you fail to complete the work in the 2 minute time frame, work as though it was an AMRAP for the remaining time.

B(P): Metcon (2 Rounds for time)

Performance

Start a new rounds on the 2 minutes

10 WallBalls 20/14

50ft Farmers Walk-Heavy

10 WallBalls 20/14

x 7 Rounds
*Record your Fastest and Slowest Rounds (goal is the same)

**If you fail to complete the work in the 2 minute time frame, work as though it was an AMRAP for the remaining time.

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