Mako Athletics – CrossFit
F: Metcon (3 Rounds for reps)
Fitness
6 minutes on the clock:
400m Run
20 WallBall
10 Right Arm KB HPC
10 Left Arm KB HPC
AMRAP: Seated DB Strict Press
–rest 3 minutes
x 3 Rounds
Score DB Strict Press
P: Metcon (3 Rounds for reps)
Performance
6 minutes on the clock:
400m Run
30 WallBall 20/14
10 Right Arm KB HPC 53-70/35-53
10 Left Arm KB HPC
AMRAP: HSPU’s
–rest 3 minutes
x 3 Rounds
*complete a minimum of 10HSPU’s. Take less rest if needed to accomplish this.
