19FEB2018

Mako Athletics – CrossFit

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F: Metcon (AMRAP – Reps)

Fitness

2 minutes on the clock, working with a Dumbell:

50ft Right Arm Farmers Walk

5 Right Arm Suitcase DL

5 Right Arm Squats

5 Right Arm Presses

50ft Left Arm Farmers Walk

5 Left Arm Suitcase DL

5 Left Arm Squats

5 Left Arm Presses

AMRAP of Burpees over the DB in the remaining time.

-rest 1 min

x 5 Rounds

*DB Weight 35/20
Record total number of Burpees(18.Zero standard)

P&S: Metcon (AMRAP – Reps)

Performance & Sport

2 minutes on the clock, working with a Kettlebell:

50ft Right Arm Farmers Walk

5 Right Arm Suitcase DL

5 Right Arm Squats

5 Right Arm Presses

50ft Left Arm Farmers Walk

5 Left Arm Suitcase DL

5 Left Arm Squats

5 Left Arm Presses

AMRAP of Burpees over the KB in the remaining time.

-rest 1 min

x 5 Rounds

Rx 55/35

Rx+ 70/50
Record the total number of Burpees(18.Zero standard)

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