19SEP2018

Mako Athletics – CrossFit

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F: Metcon (AMRAP – Rounds and Reps)

Fitness:

15 min AMRAP:

15 WB @ 14/10

12 Ring Rows

9 Seated DB Strict Press

P/S: Metcon (AMRAP – Rounds and Reps)

Performance:

15 min AMRAP:

15 WB @ 20/14

12 PullUps

9 HSPU’s

Sport: 10+ rounds in 15 minutes

A: Metcon (Weight)

10 min to complete

5 x 8-12 DB Bench Press

*use Bench or D-Ball