Mako Athletics – CrossFit

A: Metcon (Weight)

10min EMOM:

Odd: 8 Pendlay Rows

Even: 6-8 Clapping Push Ups

*use band on the rig if necessary
record weight used on pendlay row

F(B): Metcon (AMRAP – Rounds and Reps)

Fitness

15 minute on the Clock:

1k Row Buy In

AMRAP:

12 alt DB hang power clean and press

12 Box Dips

15 double unders or 45 SU’s

P(B): Metcon (AMRAP – Rounds and Reps)

Performance

15 minute on the Clock:

1k Row Buy In

AMRAP:

12 alt DB hang power clean and press 35-50/25/50

12 HSPU’s

30 double unders

Auxiliary

Banded Rows 3×20-30

OH KB Carry 100ft/side x 3 sets

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