Mako Athletics – CrossFit
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
