15OCT2019

Mako Athletics – CrossFit

A: Metcon (Weight)

12 min EMOM:

1: 7 DB Push Press -building

2: 30 sec of Ring Rows

3: Rest

F(B): Metcon (3 Rounds for reps)

Fitness

3 minutes on the clock:

15 Sit-Ups

15 Hang Power Snatch PVC/Empty BB

AMRAP Push-Ups

-rest 1 minute

x 4 Rounds
Record number of Push-Ups each round

P(B): Metcon (3 Rounds for reps)

Performance

3 minutes on the clock:

15 weighted Sit-Ups w/ DB

20 Hang Power Snatch 55-75/35-55

AMRAP Ring Dips

-rest 1 minute

x 4 Rounds
Record number of Ring Dips each round

Auxiliary

3×15-20 Banded Overhead Tricep Extensions

*superset w/ Banded Seated Rows x 20

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