Mako Athletics – CrossFit
F(A): Metcon (2 Rounds for weight)
Fitness
10 EMOM:
1: 10 DB Strict Press
2: 10 DL-technique weight
P(A): Metcon (2 Rounds for weight)
Performance
10 EMOM:
1: 11 DB Push Press- tough weight
2: 7 TnG DL-moderate load
*record weight for both
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
7 min AMRAP
10 KBS @ 53-70/35-53
8 Burpees Jump and Clap
P(B): Metcon (Time)
Performance
For Time:
10-9-8-7-6-5-4-3-2-1
KBS @ 53-70/35-53
Lateral Burpees over KB
A: Metcon (No Measure)
Accessory
3x100ft/ position Mixed Carry Front Rack + OH w/ KB
*superset w/ 8-10 SA DB BOR
+
3x 15-20 Tricep Banded Tricep Extensions
