Mako Athletics – CrossFit
F: Metcon (Time)
Fitness:
For Time:
20-16-12-8-4
Strict DB Press @ 25/20% body weight/ hand
10-8-6-4-2
Medball Burpee over box@ 30/20 & 24″/20″- can use your hands
*throw the object over the box, then complete a burpee box jump over
P: Metcon (Time)
Performance & Sport
For Time:
20-16-12-8-4
HSPU’s
10-8-6-4-2
Sandbag Burpee over Box@ 55/35 & 30″/24″
Rx+
Strict HSPU’s
D-Ball 150/100 in lieu of Sandbag
*throw the object over the box, then complete a burpee box jump over
