30OCT2019

By: Mako Athletics

Mako Athletics – CrossFit

F: Metcon (AMRAP – Rounds and Reps)

Fitness

4 min AMRAP @ Aerobic pace

7 Right Arm KB Hang Power Snatch

50ft Right Arm Overhead Carry

7 Left Arm KB Hang Power Snatch

50ft Left Arm Overhead Carry

7 Ring Rows

7 Burpees

-rest 2 minutes

x 4 Rounds
*pick up where you left off

*during the rest period hop on a bike/row/ski and move easy

record total rounds and reps

P: Metcon (AMRAP – Rounds and Reps)

Performance

4 min AMRAP @ Aerobic pace

7 Right Arm KB Hang Power Snatch

50ft Right Arm Overhead Carry

7 Left Arm KB Hang Power Snatch

50ft Left Arm Overhead Carry

7 Strict PullUps

7 Burpees

-rest 2 minutes

x 4 Rounds
*pick up where you left off

*during the rest period hop on a bike/row/ski and move easy

Auxiliary

Strict TTB or Leg Raises 3×10

*superset w/ 12-15 Double DB Bicep Curls

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