Mako Athletics – CrossFit
Fit: Metcon (3 Rounds for reps)
Fitness
6 min on the Clock:
400m Run Buy In
AMRAP:
10 DU’s
10 Sumo Deadlifts
6 Lateral Burpees over Bar
-rest 3 minutes
6 min on the Clock:
400m Run Buy In
AMRAP:
10 DU’s
8 Sumo Deadlifts @ increase the weight
6 Lateral Burpees over Bar
-rest 3 minutes
6 min on the Clock:
400m Run Buy In
AMRAP:
10 DU’s
6 Sumo Deadlifts @ increase the weight
6 Lateral Burpees over Bar
*step over the bar is allowed
Perf: Metcon (3 Rounds for reps)
Performance
6 min on the Clock:
600m Run Buy In
AMRAP:
20 DU’s
10 Sumo Deadlifts 185-205/135-145
6 Lateral Burpees over Bar
-rest 3 minutes
6 min on the Clock:
600m Run Buy In
AMRAP:
20 DU’s
8 Sumo Deadlifts 205-225/145-155
6 Lateral Burpees over Bar
-rest 3 minutes
6 min on the Clock:
600m Run Buy In
AMRAP:
20 DU’s
6 Sumo Deadlifts 225-275/155-185
6 Lateral Burpees over Bar
Auxiliary
Barbell Good Mornings 3×8-10
Banded Pull Throughs x80-100*unbroken”
