13AUG2019

Mako Athletics – CrossFit

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F(A): Metcon (Time)

Fitness “Bend Lift Twist”

“Bend,Lift,Twist”

5 Rounds For Time:

15 Air Squats

12 KB Swings

5/ side KB Windmills
*@ 0 and the top of ever minute complete 5 Ring Rows

P(A): “Bend,Lift,Twist” (Time)

5 Rounds For Time:

21 Air Squats

15 KB Swings 53/35

5/ side KB Windmills

*@ 0 and the top of ever minute complete 4 PullUps

Front Squat (3×10 @ 90% of 12RM)

on the 3 minutes

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