Mako Athletics – CrossFit

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F(A): Deadlift (5×5 on the 3 minutes)

moderate. work on technique

P(A): Deadlift (5×3 @ 75-80% on the 3 minutes)

Do not sacrifice form. It has been a while since we Deadlifted heavy

F(B): Metcon (Time)


For Time:

500m Row

20 Single DB Box Step Over

15 Burpees (Jump and Clap)

P(B): Metcon (Time)


For Time:

500m Row

30 Single DB Box Step Over

20 Burpees to rig

DBs; 50-70/35-50

Box Height 24/20

Burpees should be 6/4″ overhead

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