09JUL20198

By: Mako Athletics

Mako Athletics – CrossFit

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F: Metcon (3 Rounds for reps)

Fitness

6 minutes on the clock:

400m Run

20 WallBall

10 Right Arm KB HPC

10 Left Arm KB HPC

AMRAP: Seated DB Strict Press

–rest 3 minutes

x 3 Rounds
Score DB Strict Press

P: Metcon (3 Rounds for reps)

Performance

6 minutes on the clock:

400m Run

30 WallBall 20/14

10 Right Arm KB HPC 53-70/35-53

10 Left Arm KB HPC

AMRAP: HSPU’s

–rest 3 minutes

x 3 Rounds
*complete a minimum of 10HSPU’s. Take less rest if needed to accomplish this.

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