23AUG2019

By: Mako Athletics

Mako Athletics – CrossFit

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Front Squat (5×7 on the 2 minutes)

same weight as last week

F: Metcon (2 Rounds for reps)

Fitness

1 min on the clock:

10 ub DB HPC

AMRAP Burpees (J&C)

-rest 3 minutes

1 min on the clock:

10 ub DB Thrusters

AMRAP Jumping PullUps

-rest 3 minutes

x 2 Rounds

P: Metcon (2 Rounds for reps)

Performance

1 min on the clock:

10 ub HPC

AMRAP Bar Facing Burpees

-rest 3 minutes

1 min on the clock:

10 ub DB Thrusters

AMRAP PullUps or CTB PullUps

-rest 3 minutes

x 2 Rounds
Each of these 1 minute intervals should be completed at a near max intensity.

**On the HPC & DB Thrusters you choose the weight. The reps should be quick and clean without pausing or setting the bar/dbs down.

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