03APR2018

By: Mako Athletics

Mako Athletics – CrossFit

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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

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