Mako Athletics – CrossFit

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Metcon (Weight)

5 Rounds for quality Reps

@00:00

AMRAP Strict PullUps

@1:00

DB Front Rack Lunges 50ft

x Start a new round on the 3 minutes
Notes:

Strict PullUp

Complete quality sets for the entire minute

Use a band if needed to complete 8 or more

If you use a band, pull to the chest

DB Front Rack Lunges

Move steady without stopping(50ft, no turn around)

Record the weight used

F: Metcon (AMRAP – Rounds and Reps)

Fitness

8 min AMRAP:

3-6-9-12….

KB SDHP

Burpees(jump and clap)

P: Metcon (AMRAP – Rounds and Reps)

Performance

8 min AMRAP:

3-6-9-12….

SDHP 75-95/55-65#

Bar Facing Burpees

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