By: Mako Athletics

Mako Athletics – CrossFit

View Public Whiteboard

F: Metcon (Time)


( 9min Cap)

3 Rounds for time:

10 Snatch Grip DL @ 75/55

10 Hang Snatches
*Non Barbell Option:


15 KB Swings

P: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
(9min Cap)

Metcon (No Measure)

Gymnastics Skill:

3 Rounds For Quality:

:20s Freestanding Headstand knees tucked, back flat

20 Hollow Ups/Rocks

:20s Freestanding Headstand: legs extended

20 Arch ups/Rocks

Freestanding Headstand- use wall

Hollow and Arch Ups- Scale the number back to 10-15

Related Posts

Get Started With Mako Athletics

Blog Post Form

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!