24MAY2018

Mako Athletics – CrossFit

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F: Metcon (AMRAP – Reps)

tness

4 min on the clock:

200m Row-buy in

AMRAP:

10 Sit Ups

8 Push-ups

-rest 4 min

4 min on the clock:

200m Row-buy in

AMRAP:

8 Hollow Ups

6 Seated DB Press

-rest 4 min

4 min on the clock:

200m Row-buy in

AMRAP:

6 Hanging Knee Raises

4 DB Hang Clean and Press

-rest 4 min

P: Metcon (AMRAP – Reps)

Performance

4 min on the clock:

250m Row-buy in

AMRAP:

10 Sit Ups

8 Man Makers (Push Up + Row each arms w/DBs) 50/35

-rest 4 min

4 min on the clock:

250m Row-buy in

AMRAP:

8 V-Ups

6 Seated DB Press

-rest 4 min

4 min on the clock:

250m Row-buy in

AMRAP:

6 TTB

4 DB Hang Clean and Press

-rest 4 min

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