07APR2018

Mako Athletics – CrossFit

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F: Metcon (Time)

Fitness:

For time:

200m Run

12-9-6

SDHP 55/35

Banded Matador Dips or box



200m Run

12-9-6

Push Press 55/45

Sit Ups



200m Run

12-9-6

Front Squats 55/45

Burpees- jump and clap
*complete the run, then the couplet, then move on. (3 total 200m runs)

P: Metcon (Time)

Performance:

For time:

400m Run

15-12-9

SDHP 75/55

Ring Dips



400m Run

15-12-9

Push Press 75/55

TTB



400m Run

15-12-9

Front Squats 75/55

Bar Facing Burpees
*complete the run, then the couplet, then move on. (3 total 400m runs)

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