19NOV2019

Mako Athletics – CrossFit

F: Metcon (AMRAP – Rounds and Reps)

Fitness

20minute AMRAP:

400m Run

30 Air Squats

15 Box Jump/Step Ups

10 Odd Object Over Shoulder

100ft Odd Object Front Carry
*complete movements in any order

400m Row may be subbed in lieu of the run

P: Metcon (AMRAP – Rounds and Reps)

Performance

25 min AMRAP:

600m Run

50 Air Squats

25 Box Jumps 24/20

15 Odd Object Over Shoulder

100ft Odd Object Front Carry
*complete movements in any order

750m Row may be subbed in lieu of the run

Auxiliary

Suitcase DL: 3×12/side

*superset w/ Strict Hanging Knee Tucks x 10-12″

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