By: Mako Athletics

Mako Athletics – CrossFit

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F: Metcon (3 Rounds for reps)


4 min AMRAP:

7 Sit Ups

9 Hang Power Cleans

7 Box Jumps or Step Ups

9 Ring Rows

-rest 2 minutes

x 3 Sets

P: Primal Instinct (3 Rounds for time)

2 Rounds For Time:

9 Power Cleans 115/75


9 Box Jumps 24/20


*rest and repeat on the 6 minutes.

x 3 sets

–Record time for each set.
Celebrating Dianne Hatke’s 5 years with Mako Athletics.

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