Mako Athletics – CrossFit

A: High-Hang Clean (on the 90 seconds building)

X3 x3 sets

X2 x 3 sets

X1 x 3 sets

*building

Modification:

HH Power Clean + Front Squat (3+3)- moderate weight throughout

F(B): Metcon (Time)

Fitness

For Time:

50 WallBalls buy in

18-15-12-9-6-3

DB Deadlifts

DB Front Squats
(12 min Cap)

P(B): Metcon (Time)

Performance

For Time:

50 WallBalls 20/14-buy-in

15-12-9-6-3

Deadlifts 135-155/95-105

Front Squats

Rx+ 185/125
(12 min Cap)

Auxiliary

Barbell Good Mornings 3×8-10-heavier than last week

*btw sets complete 20-30 Hollow Rocks

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