13JUL2018

Mako Athletics – CrossFit

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F: Metcon (5 Rounds for time)

Fitness

E5MOM:

300m Run

10 Medball Clean + Thruster

8 Kipping Ring Rows/ feet elevated(if able)

x 5 Rounds
**No round should take over 4 minutes, scale accordingly

P: Metcon (5 Rounds for time)

Performance

E5MOM:

400m Run

12 DB Hang Squat Clean + Thruster 50/35

4 Bar MU’s

x 5 Rounds

*scale for Bar MU’s( banded or kipping belly to bar(x6-8))
**No round should take over 4 minutes, scale accordingly

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