Mako Athletics – CrossFit
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.
