Mako Athletics – CrossFit

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F: Metcon (Time)

40 min Time CAP:

Fitness:

Teams of 3:

60/40 Row Cals

75 MeBall Cleans

60/40 Row Cals

60 MedBall Cleans

60/40 Row Cals

45 MedBall Cleans

60/40 Row Cals

30 MedBall Cleans

60/40 Row Cals

15 MedBall Cleans
*use a heavy MedBall or light barbell and work on the skill and consistency or your squat cleans.

P: Metcon (Time)

40 Minute Time Cap

Performance:

Teams of 3:

75/60 Row Cals

60 Squat Cleans 115/75 | 135/95 | 135/95

75/60 Row Cals

45 Squat Cleans 135/95 | 165/115 | 185/125

75/60 Row Cals

30 Squat Cleans 155/105 | 185/125 | 205/135

75/60 Row Cals

15 Squat Cleans 175/120 | 205/135 | 225/145

75/60 Row Cals

9 Squat Cleans 185/125 | 225/145 | 245/155
*choose a weight progression that challenges you and your teammates. If you want less volume but the challenging load, go with a team of 4.

*The goal of this workout is to move smooth through the Cleans working on quality reps.

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