Mako Athletics – CrossFit

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F(A): Metcon (AMRAP – Reps)

Fitness

9 min EMOM:

1: 15/12 Cal Row/Bike/Ski

2: Quality sets of Pike Push Ups

3: Rest

P(A): Metcon (AMRAP – Reps)

Performance

9 min EMOM:

1: 20/15 Cal Row/Bike/Ski

2: Quality sets of Strict HSPUs

3: Rest
*Complete quality sets for the entire minute

-Scaling:

Strict HSPUs- slow 3-5s negatives

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

Fitness

13 minute AMRAP:

9 Box Jump/step ups

8 SA Alt KB PC (from the floor)

7 Straight leg raises

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

Performance

13 minute AMRAP:

9 Box Jumps 24/20

8 SA Alt KB PC 53-70/35-53 (from the floor)

7 TTB

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