Mako Athletics – CrossFit

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A: Metcon (Weight)

15 min EMOM:

1: 12-15 DB Strict Press

2: Single Arm KB Front Rack Carry 100ft/side

3: 8-12 Strict PullUps(1-2 sets)
*Notes:

DB Strict Press: choose a weight that is challenging for the range

SA KB FR Carry: Carry one KB with one arm restingon the shoulder and arm. Avoid leaning as you walk.

Strict PulUps: If you cannot complete this in a range, complete a set without a band, then add one for a set of banded CTB PullUps.

(F)B: Metcon (AMRAP – Reps)

Fitness

8 min AMRAP:

2.4.6.8.10…

Box Dips

Empty BB Hang PS or KBS

(P)B: Metcon (AMRAP – Reps)

Performance

8 min AMRAP:

2.4.6.8.10…

Ring Dips/Matador Dips

Hang Power Snatch 55-75/45-55
*should be no more than 50% of Monday’s HH Power Snatch EMOM

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