Mako Athletics – CrossFit

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F: Metcon (Time)


For Time:

150 SUs

60 KB Swings

30 Seated DB Strict Press

P: Metcon (Time)


For Time:

150 DU’s

75 KB Swings 53/35

35 HSPU’s

Rx+ 70/53

P: High-Hang Snatch (2 reps EMOM for 10 min)

build if you’re able. No misses. Work technique

F: Overhead Squat (3 reps EMOM for 10 min)

Quality sets of 3. Use an empty barbell or PVC.

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