12SEPT2019

Mako Athletics – CrossFit

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(F): Metcon (3 Rounds for reps)

Fitness

18 minutes on the clock

1 min AMRAP: Single Unders

1 min AMRAP: AltDouble DB Front Rack Box Step Ups

1 min AMRAP: Row Cals

-rest 1 min

x 4 Rounds
*Record Lowest reps completed for each movement

(P): Metcon (3 Rounds for reps)

Performance

18 minutes on the Clock:

1 min AMRAP: DU’s

1 min AMRAP: Alt Double DB Front Rack Box Step Ups 35-50/25-35

1 min AMRAP: Row Cals

-Rest 1 minute

x 4 Rounds
*Record Lowest reps completed for each movement

Notes:

– The Goal is to complete the same reps each round

Two DBs held in the FR.

Choose a box height that allows you to stepup and down without compromising knee or hip position.

Larger Class, start athletes one the 3 separate movements and rotate in any order. Everyone should still rest on the same minute

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