Mako Athletics – CrossFit
A: Metcon (4 Rounds for reps)
a1) 30s AMRAP Hand Release Push Ups
-Rest 30 seconds
a2) 8-10/side Single Arm DB Row
*start a new round on the 3
X4 Rounds
Alt btw a1) & a2)
HR PU- (AFAP)
F(B): Metcon (Time)
Fitness:
10 Rounds For Time:
10 DU’s/ 15 Plate Hops
6 Sit Ups
5 DB Hang Power Cleans
(12 min CAP)
P(B): Metcon (Time)
Performance
10 Rounds For Time:
18 DU’s
6 TTB
5 Hang Power Cleans 135-155/95-105
(12 min CAP)
*goal is 8-10 minutes
Auxiliary
3×20 Straight Arm Lat Push Downs
Overhead Tricep Extensions 3×15-20
