30SEPT2019

By: Mako Athletics

Mako Athletics – CrossFit

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F(A): Front Squat (Tough Triple in 15 minutes)

P(A): Front Squat (1RM in 15 minutes)

*target jumps: x3 @ 50.60.70. x2 @ 80. x 1 @ 85.90.. single to max

B: Metcon (2 Rounds for time)

Performance

On the 4 minutes complete a AFAP:

10/8 Cal Row

10 Weighted Squats

10 Box Jumps 24/20

x 4 Rounds

*Record your Fastest and Slowest Rounds.
Notes:

– Fitness: 3 Rounds

– Squats: Use choose the weight and implement:

Double KB/ Double DBs/ or Hugging a Dball

Auxiliary

100 Band Pull Throughs

100 Walking Lunges

*break it up any way you want

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