Mako Athletics – CrossFit
A: Metcon (Weight)
Teams of 3:
*Follow the Leader through each station x 5 rounds:
Starting at different stations:
S1: 6-8 DB Strict Press(tough weight)
S2: (-2) Ring Row (Face Pulls)
S3: 20 Shoulder Touches in Plank Hold/ 45ºhold on the wall
*15 min to complete
*keep weight the same for all rounds of DB Strict Press
-Record Wegith Used for DB SP
B:Fit: Metcon (AMRAP – Reps)
Fitness:
8 min AMRAP:
0:00-4:00
12 Alt Single Arm DB Split Snatches
6 Burpees Lateral Jump Over DB
4:00-8:00
6/side SA DB Push Press
12 Lateral Hops over The DB
(stepping over the DB is allowed)
*record total reps
B:Per: Metcon (AMRAP – Reps)
Performance
8 min AMRAP:
0:00-4:00
12 Alt Single Arm DB Split Snatches 35-50/25-35
6 Burpees Lateral Jump Over DB
4:00-8:00
6/side SA DB Push Press
12 Lateral Hops over The DB
Notes:
DB Split Snatches: Opposite foot moves forward to the arm that’s pulling.
SA DB PP: One Arm, then the other
