Mako Athletics – CrossFit

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F (A): Metcon (Weight)

Fitness

10 min EMOM:

5 MedBall Cleans + 3 WallBalls

P(A): Metcon (Weight)

Perfomance

10 min EMOM:

2 Squat Cleans + 3 Thrusters @ 30-40% of Max Clean
*keep the weight same each round.

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

Fitness:

4 Rounds Each for Time:

*Start a new round on 4 minutes

30 Air Squats

15 DB Hang Power Cleans
-Record Slowest and Fastest times

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

Performance

4 Rounds Each for Time:

*Start a new round on 4 minutes

40 Air Squats

20 Power Cleans @ 135/95
-Record Slowest and Fastest times

-Scale to keep the rounds between 2-2.5 minutes

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