15AUG2019

Mako Athletics – CrossFit

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F-A: Metcon (No Measure)

Fitness

16 min EMOM:

1) 7-10 Straight Leg Raises on Rig

2-3) 10/side Single Leg Good Mornings w/ empty PVC or BB

4) 5-7 Box Dips Dips 23×2

P-A: Metcon (No Measure)

Performance

16 min EMOM:

1) 7-10 Toes to Rings

2-3) 10-12/side Single Leg Good Mornings w/ empty BB

4) 4-6 Strict Ring Dips 23×2
*this EMOM is for quality

F-B: Metcon (Time)

Fitness:

For Time:

100 SU’s

35 Push Ups

100 SU’s

P-B: Metcon (Time)

Performance:

For Time:

100 DU’s

50 Push Ups

100 DU’s

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