Mako Athletics – CrossFit
F: Metcon (Time)
40 min Time CAP:
Fitness:
Teams of 3:
60/40 Row Cals
75 MeBall Cleans
60/40 Row Cals
60 MedBall Cleans
60/40 Row Cals
45 MedBall Cleans
60/40 Row Cals
30 MedBall Cleans
60/40 Row Cals
15 MedBall Cleans
*use a heavy MedBall or light barbell and work on the skill and consistency or your squat cleans.
P: Metcon (Time)
40 Minute Time Cap
Performance:
Teams of 3:
75/60 Row Cals
60 Squat Cleans 115/75 | 135/95 | 135/95
75/60 Row Cals
45 Squat Cleans 135/95 | 165/115 | 185/125
75/60 Row Cals
30 Squat Cleans 155/105 | 185/125 | 205/135
75/60 Row Cals
15 Squat Cleans 175/120 | 205/135 | 225/145
75/60 Row Cals
9 Squat Cleans 185/125 | 225/145 | 245/155
*choose a weight progression that challenges you and your teammates. If you want less volume but the challenging load, go with a team of 4.
*The goal of this workout is to move smooth through the Cleans working on quality reps.
