11SEPT2019

By: Mako Athletics

Mako Athletics – CrossFit

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(F): Metcon (2 Rounds for reps)

Fitness:

10 min AMRAP:

12 Air Squats

9 KB SDHP

6 Burpees (Jump & Clap)

-rest 5 minutes

10 min AMRAP:

KB Swings

Push Ups

Ring Rows

2-4-6-8-6-4-2

*continue the pattern for the entire 10 minutes
Record Total Reps of each 10 min AMROA:

(P): Metcon (2 Rounds for reps)

Performance

10 min AMRAP:

12 Air Squats

9 KB SDHP 53-70/35-53

6 Lateral Burpees Over KB

-rest 5 minutes

10 min ARMAP:

KB Swings 53-70/35-53

HR Push Ups

Strict PullUps

2-4-6-8-6-4-2…

*continue the pattern for the entire 10 minutes
*Record Total Reps Completed in each 10 min AMRAP.

Notes:

*HR-Hand Release

– Workout should be ran at an Aerobic pace. Meaning the goal is to maintain the same intensity from minute 1- minute 10. Focus on moving well and breathing through each movement

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