Mako Athletics – CrossFit
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
