Mako Athletics – CrossFit

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F: Metcon (Weight)

Fitness:

24 minute EMOM:

1: 10 Heavy KB Swings(banded is an option)

2: Push Up/Box Dip/Dip

3: Rest

P: Metcon (Weight)

Performance:

24 minute EMOM:

1: 2 TnG Power Snatch-building

2: Dip/Ring Dip/Strict Ring MU’s

3: Rest
Record top PS weight

*minute 2: choose one of the gymnastic movements to work on by hitting a quality set. The goal is to improve on your skill.

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