Mako Athletics – CrossFit
F: Metcon (5 Rounds for time)
Fitness
E5MOM:
300m Run
10 Medball Clean + Thruster
8 Kipping Ring Rows/ feet elevated(if able)
x 5 Rounds
**No round should take over 4 minutes, scale accordingly
P: Metcon (5 Rounds for time)
Performance
E5MOM:
400m Run
12 DB Hang Squat Clean + Thruster 50/35
4 Bar MU’s
x 5 Rounds
*scale for Bar MU’s( banded or kipping belly to bar(x6-8))
**No round should take over 4 minutes, scale accordingly
