Mako Athletics – CrossFit

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A: Metcon (Weight)

5 Rounds

11 Double KB FS-tough weight

+ one quality set of (pick one)

-Ring MU’s

-Banded Ring MU’s

-5-7 Ring Turnover+ (10-15s) Support Hold
*start a new round on the 3 minutes.

F: Metcon (AMRAP – Rounds and Reps)

Fitness

6 minutes on the Clock:

25 BS @moderate load

200m Run

AMRAP :

11 Air Squats

7 hanging Knee Tucks
*record total reps of Air Squats and Knee Tucks

**Choose a weight you can complete in 1-2 sets.

P: Metcon (AMRAP – Rounds and Reps)

Performance

6 minutes on the Clock:

25 BS @ BW/80% BW

200m Run

AMRAP :

11 Air Squats

7 TTB
*record total reps of Air Squats and TTB

*squats need to be done in no more than 2 minutes

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