02SEPT2019

By: Mako Athletics

Mako Athletics – CrossFit

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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

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