05SEP2018

Mako Athletics – CrossFit

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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

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