17DEC2018

Mako Athletics – CrossFit

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F: Front Squat (3.3.3.3.3)

Building on the 3 minutes

P: Squat Clean (3.3.3.3.3)

Building on the 3 minutes

Metcon (No Measure)

12 min EMOM For Quality:

Odd: 12-15 Sumo Deadlifts w/ BB or KB

Even: 12-15 Goblet Squats

Rx+

Even: 8-10 D-ball Squats AHAP(as heavy as possible)
*Weight should be tough, but also able to be moved without pausing during the set