Mako Athletics – CrossFit

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(F): Fitness Open Prep Chipper (Time)

(20 min Time Cap)

For Time:

30 Cal Row

30 WallBalls 14/10

30 DB Hang Power Cleans 35/25s

30 Burpees

30 Jumping PullUps

30 DB Push Press 35/25s

(P): Performance Open Chipper (Time)

(20 min Time Cap)

For TIme:

50/40 Cal Row

50 WallBalls 20/14

40 Hang Power Cleans 135/95

40 Bar Facing Burpees

30 PullUps

30 HSPU’s

Rx+

50 reps of PullUps & HSPU’s
Notes:

This workout is designed to simulate an Open Workout. Focus on moving steadying and breaking everything into smaller sets based on an individual’s strength and weaknesses. Use the clock to stay on pace. Example: someone who struggles with large sets of WBs can do 10 on the 35-40s. This will keep them moving.

An athlete that is just looking to finish, has to keep each movement to an average of 3 minutes and 10 seconds… So make pace with movements that are strengths, and pace those that you know will take longer than those..

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