Mako Athletics – CrossFit
(F): Metcon (AMRAP – Rounds and Reps)
Fitness
20 min AMRAP:
200m Run
4 Alt DB PS
4 DB Strict Press
200m Run
6 Alt DB PS
6 DB Strict Press
200m Run
8 Alt DB PS
8 DB Strict Press
200m Run
10 Alt DB PS
10 DB Strict Press
200m Run
….Continue adding 2 reps each round until the 20 minute mark
*Rounds & Reps
*A round is complete after the DB Strict Press
(P): Metcon (AMRAP – Rounds and Reps)
Performance
20 min AMRAP:
200m Run
4 Alt DB Power Snatch 35-50/25-35
4 HSPU’s
200m Run
6 Alt DB Power Snatch
6 HSPU’s
200m Run
8 Alt DB Power Snatch
8 HSPU
200m Run
10 Alt DB Power Snatch
10 HSPUs
200m Run
….Continue adding 2 reps each round until the 20 minute mark
Rx+ 70/50 & Strict HSPU
*Record Rounds & Reps
*A round is complete after HSPU
