Mako Athletics – CrossFit
()
All: Push-ups (1 set Max)
Pair Up and Judge
Standards:
– Full ROM: chest to the ground, full lock out, knees and hips do not rest on the ground
– Record in Wodify for retesting.
Scaling:
-Use the rig to notch on the rig, and record in comments.
*We suggest you have someone get video as well, so you can see your progress!
F: Metcon (Time)
Fitness:
(15 Min Cap)
2 Rounds For Time:
18 Push Ups
18 Power Cleans 95/65
18 Box/plate jumps(choose a weight you are comfortable with)
P: Metcon (Time)
Performance
(15 min Cap)
2 Rounds For Time:
24 HSPU’s
24 Power Cleans 135/95
24 Box Jumps 24/20*hips locked out on box
