06MAR2018

Mako Athletics – CrossFit

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F: Metcon (AMRAP – Reps)

Fitness:

0:00 Max set Thrusters 75/55

3:00-4:00 AMRAP PullUps

6:00 Max set Thrusters 75/55

9:00-10:00 AMRAP PullUps

12:00 Max set Thrusters 75/55

15:00 -16:00 AMRAP PullUps

*Log total reps
Thrusters: complete in one unbroken set.

*Scale to complete at least 15-20 on the first set

PullUps:

*Scale for intensity: Jumping CTB

*Scale for strength: Banded Strict CTB PullUps/ Ring Row

P: Metcon (AMRAP – Reps)

Performance/Sport

0:00 Max set Thrusters 95/65

3:00-4:00 AMRAP CTB

6:00 Max set Thrusters 95/65

9:00-10:00 AMRAP CTB

12:00 Max set Thrusters 95/65

15:00 -16:00 AMRAP CTB

*Log Total Reps
Thrusters: complete in one unbroken set.

*Scale to complete at least 20-25 on the first set

CTB: reps can be completed in sets.

*Choose manageable sets of the same number and practice your technique

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