Mako Athletics – CrossFit

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F: Metcon (AMRAP – Rounds and Reps)

Fitness:

Team Relay (teams of 3)

*Complete as a relay; one partner completes a full round then the next.

21 min AMRAP:

10 Goblet Squats

4 Box Jump Overs

6 KB SDHP
*you choose the weight:

GS- pick a heavy weight you can move consistently without stoping.

BJO: the goal is to jump today. Choose a height you can cruise though(it can be plates)

KB SDHP- same weight as for the goblet squat if able.

P: Metcon (AMRAP – Rounds and Reps)

Performance:

Team Relay (teams of 3)

*Complete as a relay; one partner completes a full round then the next.

21 min AMRAP:

10 Goblet Squats 70/53

4 BJO @ 30/24

2 Power Snatch- heavy*
*you choose the weight:

Power Snatch- make it heavy but manageable. If able, use the same weight for everyone on the team

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