12APR2018

By: Mako Athletics

Announcements

This Saturday, April 14 Karen Swann from Big Brothers Big Sisters of Northwest Florida will be joining us at our morning classes to share about their mentoring program and how you can get involved. Hope to see everyone Saturday!

Mako Athletics – CrossFit

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Metcon (AMRAP – Reps)

Bar Practice:

10min EMOM:

*Pick one:

Kipping CTB/PullUps

Bar MU’s

Banded CTB

*low volume/ high quality sets. These are coming up on Saturday
*Record your smallest set

Metcon (2 Rounds for distance)

:20 sec Row @ Max Effort

-rest 1:40

x 8 Rounds
*record your longest and shortest distance covered in the time frame.

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