16DEC2019

By: Mako Athletics

Mako Athletics – CrossFit

F(A): Hang Power Clean + Front Squat ((3+3) OTM x 12 minutes)

P(A): Clean High Pull + Hang Clean + Low Clean ((1+1+1) — OTM x 12 sets- building)

F(B): Metcon (AMRAP – Rounds and Reps)

Fitness

12 min AMRAP:

2-4-6-8-10…

DB Front Squat

Box Step Ups or Jumps

6 Ring Rows

P(B): Metcon (AMRAP – Rounds and Reps)

Performance

12 min AMRAP:

3-6-9-12-15…

DB Front Squat @ 50- 75s/35-55s

Box Jumps @ 24/20

6 Strict PullUps- each round

Auxiliary

Goblet Skater Squats 10/leg

*superset w/ 20-30 Banded Rows

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