By: Mako Athletics

Mako Athletics – CrossFit

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F: Metcon (Weight)


2 minutes on the clock:

8 Front Squats stay at light/moderate weight

8 Box/ High Plate Jumps

AMRAP Seated DB Strict Press (moderate/heavy)

-rest 2 minutes

x 6 Rounds

Record the weight used for the Seated DB Strict Press

P: Metcon (AMRAP – Reps)


2 minutes on the clock:

4 Back Squats-building

4 Box Jumps 30/24


-rest 2 minutes

x 6 Rounds

Record total number of HSPU’s

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