Mako Athletics – CrossFit
(F): Metcon (3 Rounds for reps)
Fitness
5 minutes on the clock:
400m Run Buy In
AMRAP w/ remaining time
8 Alt Single Arm DB Squat Clean
6 Straight Leg Raises
-rest 5 minutes
5 minutes on the clock:
400m Run Buy In
AMRAP w/ remaining time
8 Alt Single Arm DB Squat Clean
6 Ring Rows
-rest 5 minutes
5 minutes on the clock:
400m Run Buy In
AMRAP w/ remaining time
8 Alt Single Arm DB Squat Clean
6 Sit Ups
*Record reps completed each round following the 400m run
(P): Metcon (3 Rounds for reps)
Performance
5 minutes on the clock:
400m Run Buy In
AMRAP w/ remaining time
8 Alt Single Arm DB Squat Clean 35-50/20-35#
2 Bar MU’s
-rest 5 minutes
5 minutes on the clock:
400m Run Buy In
AMRAP w/ remaining time
8 Alt Single Arm DB Squat Clean 35-50/20-35#
4 CTB PullUps
-rest 5 minutes
5 minutes on the clock:
400m Run Buy In
AMRAP w/ remaining time
8 Alt Single Arm DB Squat Clean 35-50/20-35#
6 TTB
*Record reps completed each round following the 400m run
Scaling options:
Bar MU: Burpee CTB,
CTB: PullUp
TTB: K2E
