Mako Athletics – CrossFit

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F: Metcon (AMRAP – Rounds and Reps)


12 min AMRAP:

6 Seated DB Strict Press or Pike Push Ups

12 Plate Jumps

6 Hang Power Snatches w/ BB

P: The Dizzy Dozen (Time)

12 Rounds For Time:

6 HSPU’s

12 DU’s

6 Power Snatch 95/65#
(15 min Cap)

Acc: Metcon (No Measure)


3x 12-15 Snatch Grip Pendlay Rows

*superset w/ 20-30 Hollow Rocks

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