Mako Athletics – CrossFit
F: Metcon (Time)
Fitness:
For time:
200m Run
12-9-6
SDHP 55/35
Banded Matador Dips or box
–
200m Run
12-9-6
Push Press 55/45
Sit Ups
–
200m Run
12-9-6
Front Squats 55/45
Burpees- jump and clap
*complete the run, then the couplet, then move on. (3 total 200m runs)
P: Metcon (Time)
Performance:
For time:
400m Run
15-12-9
SDHP 75/55
Ring Dips
–
400m Run
15-12-9
Push Press 75/55
TTB
–
400m Run
15-12-9
Front Squats 75/55
Bar Facing Burpees
*complete the run, then the couplet, then move on. (3 total 400m runs)
