Mako Athletics – CrossFit

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Metcon (No Measure)


On the 30sec x 8 sets

-Quality set of Pull-ups/CTB/Kip Swings

*complete the same number on the 30 seconds. The goal is quality, so focus on your technique over reps

F: Metcon (AMRAP – Rounds and Reps)


12 minute AMRAP:

16 DB Hang Power Cleans

12 Sit Ups

8 box jumps

4 No Push up Burpees

P: Metcon (AMRAP – Rounds and Reps)


15 min AMRAP:

25 DU’s

16 Hang Power Cleans 115/75


7 Box Jumps 30/24
**BB & DB weight @ light weight you can move easily

BJ @ choose a height you can jump on. Plates are okay as well.

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