05MAR2018

Mako Athletics – CrossFit

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F: Metcon (Time)

Fitness:

For Time:

25-20-15-10-5

Plate Jumps(F&B)

15-12-9-6-3

Deadlifts 185/135

P: Metcon (Time)

Performance

For Time:

50-40-30-20-10

DU’s

15-12-9-6-3

Deadlifts 225/155

Rx+ 275/185
*Double Unders: Scale the number back if you are able to do some but not too many in a row.

Deadlifts: Complete each round in no more than 3 sets- scale the weight to do so.

Metcon (No Measure)

Ring Skill Work

3 Rounds For Quality:

:20s Ring Support Hold at the Top

5 Ring Rows w/ feet elevated w/ 5sec negative

:20s Ring Bottom of Dip Hold

10 Ring Swings-tight body position, connected throughout
Modifications:

Support holds: Use boxes stacked on both sides

Ring Swings: Kip Swings on Bar

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