14NOV2019

Mako Athletics – CrossFit

F(A): Push Press (x5 OT2M for 10 minutes)

-moderate load

P(A): Push Press (5RM in 10 minutes)

B: Metcon (Weight)

20 min EMOM:

1: 6/Arm SA DB/KB Push Press-building

2: 100ft Double KB Front Rack Carry

3: 45s AMRAP of Gymnastic Movement

4: 100ft Farmers Carry

Pick a Gymnastic Movement:

Strict/Kipping

PullUps

HSPUs

Ring Dips

*Mix it up and change movements each round if you like.
*Record weight

In the Comments Record: Reps/Movements

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