28JUNE2018

Mako Athletics – CrossFit

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F: Metcon (2 Rounds for time)

Fitness:

(36min)

5 Rounds

:20s Ski Sprint @ 90%

:40s Rest

7 Burpees AFAP

@ 4 min

:20s Row Sprint @ 90%

:40s Rest

5 Straight leg L-raises AFAP
On the L-raises, shoot for a ROM that you can hit consistently and at a good pace

P: Metcon (2 Rounds for time)

Performance:

5 Rounds

:20s Ski Sprint @ 90%

:40s Rest

7 Burpees AFAP

@ 4 min

:20s Row Sprint @ 90%

:40s Rest

5 Straight leg TTB AFAP
*Cals/ Burpee/ TTB time should stay the same

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