10OCT2019

By: Mako Athletics

Mako Athletics – CrossFit

A: Metcon (Weight)

@ 0:00

 Right Arm 10 Suitcase DL + 50ft SA Farmers Walk

+

Left Arm 10 Suitcase DL + 50ft SA Farmers Walk

@ 2:00

:45 Russian Twists w/ medicine ball

*start a new round at the 4 minute mark
Record Weight Used

B: Metcon (5 Rounds for time)

200m Run Sprint

-OT3M x 5 sets

Auxiliary

Prone Leg Banded Curl 3×15-20

*superset w/ 30-60s Hollow Hold

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