Mako Athletics – CrossFit
F(A): Deadlift (5×5 on the 3 minutes)
moderate. work on technique
P(A): Deadlift (5×3 @ 75-80% on the 3 minutes)
Do not sacrifice form. It has been a while since we Deadlifted heavy
F(B): Metcon (Time)
Fitness
For Time:
500m Row
20 Single DB Box Step Over
15 Burpees (Jump and Clap)
P(B): Metcon (Time)
Performance
For Time:
500m Row
30 Single DB Box Step Over
20 Burpees to rig
*Rx:
DBs; 50-70/35-50
Box Height 24/20
Burpees should be 6/4″ overhead
