Mako Athletics – CrossFit
F (A): Metcon (Weight)
Fitness
10 min EMOM:
5 MedBall Cleans + 3 WallBalls
P(A): Metcon (Weight)
Perfomance
10 min EMOM:
2 Squat Cleans + 3 Thrusters @ 30-40% of Max Clean
*keep the weight same each round.
F (B): Metcon (2 Rounds for time)
Fitness:
4 Rounds Each for Time:
*Start a new round on 4 minutes
30 Air Squats
15 DB Hang Power Cleans
-Record Slowest and Fastest times
P (B): Metcon (2 Rounds for time)
Performance
4 Rounds Each for Time:
*Start a new round on 4 minutes
40 Air Squats
20 Power Cleans @ 135/95
-Record Slowest and Fastest times
-Scale to keep the rounds between 2-2.5 minutes
