10DEC2019

By: Mako Athletics

Mako Athletics – CrossFit

A: Metcon (4 Rounds for reps)

a1) 30s AMRAP Hand Release Push Ups

-Rest 30 seconds

a2) 8-10/side Single Arm DB Row

*start a new round on the 3

X4 Rounds
Alt btw a1) & a2)

HR PU- (AFAP)

F(B): Metcon (Time)

Fitness:

10 Rounds For Time:

10 DU’s/ 15 Plate Hops

6 Sit Ups

5 DB Hang Power Cleans
(12 min CAP)

P(B): Metcon (Time)

Performance

10 Rounds For Time:

18 DU’s

6 TTB

5 Hang Power Cleans 135-155/95-105
(12 min CAP)

*goal is 8-10 minutes

Auxiliary

3×20 Straight Arm Lat Push Downs

Overhead Tricep Extensions 3×15-20

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