By: Mako Athletics

Mako Athletics – CrossFit

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F(A): Metcon (2 Rounds for weight)


10 EMOM:

1: 10 DB Strict Press

2: 10 DL-technique weight

P(A): Metcon (2 Rounds for weight)


10 EMOM:

1: 11 DB Push Press- tough weight

2: 7 TnG DL-moderate load
*record weight for both

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


7 min AMRAP

10 KBS @ 53-70/35-53

8 Burpees Jump and Clap

P(B): Metcon (Time)


For Time:


KBS @ 53-70/35-53

Lateral Burpees over KB

A: Metcon (No Measure)


3x100ft/ position Mixed Carry Front Rack + OH w/ KB

*superset w/ 8-10 SA DB BOR


3x 15-20 Tricep Banded Tricep Extensions

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