Mako Athletics – CrossFit
F: Metcon (AMRAP – Rounds and Reps)
Fitness:
3 minutes on the clock:
300m Run
AMRAP:
12 DB DL
9 DB Hang Power Cleans
6 DB Push Press
-rest 2 minutes
x 4 Rounds
Begin each AMRAP where you left off and score total rounds + reps
P: Metcon (Weight)
Performance:
3 minutes on the clock
300m Run
12 DL
9 Hang Power Cleans
6 Push Jerk
-rest 2 minutes
x 5 Rounds
*Start at 115/75 and build to the toughest weight you can make in the time cap(doesn’t have to be unbroken)
—Record top weight used
