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”

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