12AUG2019

Mako Athletics – CrossFit

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F-A: Push Press (OTM)

4 minutes x 5

4 minutes x 3

4 minutes x 1

*building each round

P-A: Power Clean + Push Jerk (OTM)

4 minutes of (1+3)

4 minutes of (1+2)

4 minutes of (1+1)

*building each round

F-B: Metcon (2 Rounds for reps)

Fitness

6 min AMRAP:

10 Alt SA DB Hang Squat Cleans

5/side Single Arm DB Strict Press

5 K2E

-rest 3 minutes

x 2 Rounds

P-B: Metcon (2 Rounds for reps)

Performance

6 min AMRAP:

10 Alt Single Arm DB Squat Cleans 35-50/25-35

5 HSPU’s

5 TTB

-rest 3 minutes

x 2 Rounds

*SA DB SC from the floor each rep
*Rx+ 70/50

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