Mako Athletics – CrossFit
F-A: Push Press (OTM)
4 minutes x 5
4 minutes x 3
4 minutes x 1
*building each round
P-A: Power Clean + Push Jerk (OTM)
4 minutes of (1+3)
4 minutes of (1+2)
4 minutes of (1+1)
*building each round
F-B: Metcon (2 Rounds for reps)
Fitness
6 min AMRAP:
10 Alt SA DB Hang Squat Cleans
5/side Single Arm DB Strict Press
5 K2E
-rest 3 minutes
x 2 Rounds
P-B: Metcon (2 Rounds for reps)
Performance
6 min AMRAP:
10 Alt Single Arm DB Squat Cleans 35-50/25-35
5 HSPU’s
5 TTB
-rest 3 minutes
x 2 Rounds
*SA DB SC from the floor each rep
*Rx+ 70/50
