Mako Athletics – CrossFit

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F: Metcon (Time)

Fitness:

12 Days of Christmas 2018

1 Jumping CTB

2 Knee Raises

3 Shoulder to Overhead 95/65

4 Hang Squat Cleans

5 Deadlift

6 Box Dips

7 Ring Rows

8 Wall Balls 20/14

9 Box Jumps 20/16

10 Push Ups

11 Bar Facing Burpees

12 OHS or FS 95/65

P: Metcon (Time)

Performance

12 Days of Christmas 2018

1 Bar MU’s

2 TTB

3 Shoulder to Overhead 135/95

4 Hang Squat Cleans

5 Deadlift

6 Ring Dip

7 PullUps

8 Wall Balls 20/14

9 Box Jumps 24/20

10 HSPU’s

11 Bar Facing Burpees

12 OHS

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