25NOV2019

By: Mako Athletics

Mako Athletics – CrossFit

F: Metcon (2 Rounds for reps)

Fitness

12 min AMRAP:

200m Run

12 Hang Power Cleans

8 Box Jump/step Ups

-rest 6 minutes

12 min AMRAP:

200m Run

12 Jumping PullUps

6 Burpee Box Hop Overs (use hands)

P: Metcon (2 Rounds for reps)

Performance

12 min AMRAP:

400m Run

12 Power Cleans 105-135/85-95

8 Box Jumps 24/20

-rest 6 minutes

12 min AMRAP:

400m Run

12 PullUps

8 Burpee Box Hop Overs 24/20 (use hands)
each 100m is a rep

Auxiliary

Banded Rows 3×20-30

*superset w/ 30-45s Side plank/side

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