14JAN2019

By: Mako Athletics

Mako Athletics – CrossFit

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F: Metcon (AMRAP – Rounds and Reps)

Fitness:

3 minute:

9 WallBalls

9 DB Hang Power Cleans

-rest 1 min

x 4 Rounds
*choose a weight that is challenging but also allows you to go unbroken on the WB and DB HPC

P: Metcon (AMRAP – Rounds and Reps)

Performance

3 minutes:

12 Wall Balls 20/14

6 Power Cleans 135/95

-rest 1 minute rest

x 5 rounds

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