Mako Athletics – CrossFit

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F: Metcon (Time)


( 9min Cap)

3 Rounds for time:

10 Snatch Grip DL @ 75/55

10 Hang Snatches
*Non Barbell Option:


15 KB Swings

P: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
(9min Cap)

Metcon (No Measure)

Gymnastics Skill:

3 Rounds For Quality:

:20s Freestanding Headstand knees tucked, back flat

20 Hollow Ups/Rocks

:20s Freestanding Headstand: legs extended

20 Arch ups/Rocks

Freestanding Headstand- use wall

Hollow and Arch Ups- Scale the number back to 10-15

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