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“Power Up 4 Mito”


Crossfit Taumata Tribute WOD

10.6K 206
  • AMRAP in 20 minutes
  • 20 Wall Ball Shots (9/6 kg)
  • 20 Shoulder-to-Overhead (60/40 kg)
  • 20 Kettlebell Swings (32/24 kg)
  • 20 Hand-Release Push-Ups
  • 20 Sit-Ups
  • 5 Burpees at the top of each minute

Start with 5 burpees, then 20 wall ball shots, etc. Continue the AMRAP until 1:00, then perform 5 burpees. Resume the AMRAP where you left off. Do 5 burpees again each minute until the 20 minutes is complete. Score is total reps completed, including burpees.

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namesake photo

“Power Up 4 Mito” is a Tribute WOD designed by two parents affected by Mitochondrial Disease (Mito): Tai Mataroa and Temira Hetherington of CrossFit Taumata (New Zealand). The workout was created to bring awareness around Mitochondrial Disease and how it affects children and adults.

The couple first featured the workout as part of a fundraising event on September 20, 2017 – to coincide with Mitochondrial Awareness Week.

“For us personally it has affect us as we are the parents of 2 children who have passed from this horrible disease, we have received so much support from our Crossfit box, not only by just being somewhere to go to let out all our frustrations by having a good workout but also by helping us put our own fundraising Crossfit comp together for the second year in a row where 100% of all the money raised is going to Million Dollars for Mito – a campaign which supports families with funeral costs, medical staff with research/education and also the hospital with equipment. We would love for the whole of the Crossfit community to jump on board and help us bring awareness to this debilitating disease.”

This workout was submitted to us by coach Fred Asi of CrossFit Taumata @crossfittaumata (Takanini, New Zealand).

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