09SEPT2019

By: Mako Athletics

Mako Athletics – CrossFit

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(F): Metcon (AMRAP – Rounds and Reps)

Fitness

20 min AMRAP:

200m Run

4 Alt DB PS

4 DB Strict Press

200m Run

6 Alt DB PS

6 DB Strict Press

200m Run

8 Alt DB PS

8 DB Strict Press

200m Run

10 Alt DB PS

10 DB Strict Press

200m Run

….Continue adding 2 reps each round until the 20 minute mark
*Rounds & Reps

*A round is complete after the DB Strict Press

(P): Metcon (AMRAP – Rounds and Reps)

Performance

20 min AMRAP:

200m Run

4 Alt DB Power Snatch 35-50/25-35

4 HSPU’s

200m Run

6 Alt DB Power Snatch

6 HSPU’s

200m Run

8 Alt DB Power Snatch

8 HSPU

200m Run

10 Alt DB Power Snatch

10 HSPUs

200m Run

….Continue adding 2 reps each round until the 20 minute mark
Rx+ 70/50 & Strict HSPU

*Record Rounds & Reps

*A round is complete after HSPU

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