Mako Athletics – CrossFit

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F(A): Metcon (AMRAP – Reps)

Fitness

9 min EMOM:

a) :20-30s Dip Support or Plank Hold

b) Max Set Ring Rows w/ feet in front of the rings

c) Rest
Score total Ring Rows

P(A): Metcon (AMRAP – Reps)

Performance

9 min EMOM:

a) :20-30s Ring Support Hold

b) Max Set Ring Row w/ feet elevated

c) Rest
Score Total Ring Rows

F(B): Metcon (Time)

Fitness:

For Time:

15 SU’s at the top of each round

10-9-8-7-6-5-4-3-2-1

Front Squats

1-2-3-4-5-6-7-8-9-10

Kipping Straight Leg Raises

P(B): Metcon (Time)

Performance:

For Time:

15 DU’s at the top of each round

10-9-8-7-6-5-4-3-2-1

Front Squats 135-165/95-115

1-2-3-4-5-6-7-8-9-10

TTB

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