By: Mako Athletics

Mako Athletics – CrossFit

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F(A): Hang Power Clean (6-8 reps every other minute x 8 sets)

keep it light and work on your technique

P(A): Power Clean (Power Clean 5x (1.1.1) )

-1 set every 3 minutes

-rest 10s btw reps

F (B): Metcon (AMRAP – Rounds and Reps)


12 min AMRAP:

15 KB Swings

20 Walking Lunges-unweighted

15 Goblet Squats

P (B): Metcon (Time)


For Time:

70 KB Swings 53/35

60 Walking Lunge steps w/ KB

50 Goblet Squats
12 Minute Time Cap

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