21MAY2019

Mako Athletics – CrossFit

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F(A): Metcon (No Measure)

Fitness

10 min EMOM:

1 :20s DIp Support Hold

2: 20s of Single Jumps(make attempts at DUs)

P(A): Metcon (AMRAP – Reps)

Performance

10 minute EMOM:

1: 20sec Ring Support Hold

2: 20sec DUs

*record total & DUs

F(B): Metcon (Time)

Fitness

For Time:

15-12-9-12-15

Box Step or Jumps

DB Hang Power Clean

DB Push Press

P(B): Metcon (Time)

Performance

For Time:

15-12-9-6-9-12-15

Box Jumps 24/20

DB Hang Power Clean 50/35

DB Push Press

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