Mako Athletics – CrossFit
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
