Mako Athletics – CrossFit

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F: Metcon (AMRAP – Rounds and Reps)


3 minutes on the clock:

300m Run


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)


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

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