21JAN2019

By: Mako Athletics

Mako Athletics – CrossFit

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1 Strict Press + 2 Push Press (*one set on the 3 minutes)

1 Strict Press + 2 Push Press x 6 sets

F: Metcon (2 Rounds for reps)

Fitness:

5 min on the clock:

400m Run

AMRAP: Burpee Plate Jumps

*you may use a small box as well, the goal is to jump

-rest 3 min

5 min on the clock:

400m Run

AMRAP: Hang DB Clean & Press

P: Metcon (2 Rounds for reps)

Performance

(13 minute)

5 min on the clock:

600m Run

AMRAP: Burpee Box Jump Overs 24/20

-rest 3 min

5 min on the clock:

600m Run

AMRAP: Hang DB Clean & Press 50/35

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