By: Mako Athletics

Mako Athletics – CrossFit

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F: Metcon (AMRAP – Reps)



2 min Mountain Climbers

2 min Alt DB Snatch

2 min BB Thruster

2 min Sit Ups

2 min Rest

2 min Push Ups

2 min PVC OHS

2 min BB Power Cleans

2 min Box Step Overs

-record total reps


light weight that can be done in big sets

OHS: use a PVC or empty BB that you can challenge your ROM with today. You should feel good about your position.

P: Metcon (AMRAP – Reps)



2 min DU’s

2 min Power Snatch 75/55

2 min Thruster 75/55

2 min TTB

2 min Rest

2 min Push Ups

2 min OHS 95/65

2 min Power Cleans 95/65

2 min Box Jumps 24/20

-record total reps

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