Mako Athletics – CrossFit
F: Metcon (Time)
Fitness:
For TIme:
25 Plate hop overs(lateral)
11-9-7-5
Shoulder to Overhead(as heavy as you can)
P: Metcon (Time)
Performance
For TIme:
55 DU’s
11-9-7-5
Shoulder to Overhead 175/120
Metcon (No Measure)
3 rounds NFT:
8-10 SA Bent Over Rows
7/side SA KB Squat
15 reverse flys
15 hollow rocks
