01MAY2019

By: Mako Athletics

Mako Athletics – CrossFit

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Metcon (Weight)

12 minutes to build to a max

DB Complex:

10 Reverse Lunge Steps(in place)

8 Deadlifts

6 Hang Power Cleans

-Build to Max

F: Metcon (AMRAP – Reps)

Fitness:

5 Rounds:

2 minutes on the clock

100m Sprint

8 Burpees

AMRAP Air Squats

-rest 2 minutes

P: Metcon (AMRAP – Reps)

Perfomance

5 Rounds:

2 minutes on the clock

200m Sprint

8 Burpees

AMRAP Air Squats

-rest 2 minutes

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