Mako Athletics – CrossFit

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(F): Metcon (3 Rounds for reps)

Fitness

5 minutes on the clock:

400m Run Buy In

AMRAP w/ remaining time

8 Alt Single Arm DB Squat Clean

6 Straight Leg Raises

-rest 5 minutes

5 minutes on the clock:

400m Run Buy In

AMRAP w/ remaining time

8 Alt Single Arm DB Squat Clean

6 Ring Rows

-rest 5 minutes

5 minutes on the clock:

400m Run Buy In

AMRAP w/ remaining time

8 Alt Single Arm DB Squat Clean

6 Sit Ups
*Record reps completed each round following the 400m run

(P): Metcon (3 Rounds for reps)

Performance

5 minutes on the clock:

400m Run Buy In

AMRAP w/ remaining time

8 Alt Single Arm DB Squat Clean 35-50/20-35#

2 Bar MU’s

-rest 5 minutes

5 minutes on the clock:

400m Run Buy In

AMRAP w/ remaining time

8 Alt Single Arm DB Squat Clean 35-50/20-35#

4 CTB PullUps

-rest 5 minutes

5 minutes on the clock:

400m Run Buy In

AMRAP w/ remaining time

8 Alt Single Arm DB Squat Clean 35-50/20-35#

6 TTB
*Record reps completed each round following the 400m run

Scaling options:

Bar MU: Burpee CTB,

CTB: PullUp

TTB: K2E

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