17MAY2019

Mako Athletics – CrossFit

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F: Metcon (Time)

Fitness:

For TIme:

25 Plate hop overs(lateral)

11-9-7-5

Shoulder to Overhead(as heavy as you can)

P: Metcon (Time)

Performance

For TIme:

55 DU’s

11-9-7-5

Shoulder to Overhead 175/120

Metcon (No Measure)

3 rounds NFT:

8-10 SA Bent Over Rows

7/side SA KB Squat

15 reverse flys

15 hollow rocks

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