By: Mako Athletics

Mako Athletics – CrossFit

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a: Metcon (Weight)

5 Rounds (start a new round on the 3 minutes)


7 TnG DLs

moderate load same for all sets


2 Weighted Strict PullUps


*Top Strict PullUp weight

b: Metcon (AMRAP – Rounds and Reps)

15 min of movement for quality:

25ft DB Death March

10 Strict Straight Leg Raises or TTB

15 Hip Extensions on GHD

10 Ring Push Ups

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