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24DEC2019

Mako Athletics – CrossFit

Fit: Metcon (Time)

Fitness

12 Days of Christmas 2019

For Time:

1 DB man maker (push up, row, row)

2 Knee Tucks

3 Push-Ups

4 DB Push Press

5 DB HPC

6 DB DL

7 Burpees

8 WallBalls

9 Box Jumps/ Step Ups

10 Alt DB Power Snatches

11 Med-Ball Squats

12 Med-Ball Over Shoulder
workout flow:

1 Man-Maker

2 Knee Tucks + 1 Man-Maker

3 Push-Ups + 2 Knee Tucks + 1 Man-Maker

P: Metcon (Time)

Performance

12 Days of Christmas 2019

1 Bar MU’s

2 TTB

3 HSPU’s

4 Shoulder to Overhead 135/95

5 Hang Power Cleans 135/95

6 Deadlifts 135/95

7 Bar Facing Burpees

8 WallBalls 20/14

9 Box Jumps 24/20

10 Alt DB Power Snatches 50/35

11 D-Ball Squats 100/80

12 D-Ball Over Shoulder 100/80
workout flow:

1 BMU’s

2 TTB + 1 BMU’s

3 HSPU’s + 2 TTB + 1 BMU’s

Modification Options:

CTB – Bar MU’s

Dips – HSPU’s

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