Mako Athletics – CrossFit
F: Metcon (3 Rounds for time)
Fitness
Teams of 2:
0-6 min:
For Time:
15-12-9–6
Hang Power Snatches @ 65/45
* *each partner will complete all the reps in a round then the other.
**partner will hang from the bar in the hollow position.
6-12 min:
For Time:
70 MB Cluster(total)
*Switch every 7 Reps
**partner holds plank hold while other completes the row.
12-18 min:
For Time:
50-40-30-20-10
Plate Jumps Foward and Back
*each partner will complete all the reps in a round then the other.
**partner holds 45/35# plate overhead while other completes a round.
***Record time for each piece
P: Metcon (3 Rounds for time)
Performance
Teams of 2:
0-6 min:
For Time:
18-15-12–9
Hang Power Snatches @ 75/55
* *each partner will complete all the reps in a round then the other.
**partner will hang from the bar in the hollow position.
6-12 min:
For Time:
100 MB Cluster 20/14 (total)
*Switch every 10 Reps
**partner holds plank hold while other completes the row.
12-18 min:
For Time:
50-40-30-20-10
DU’s
*each partner will complete all the reps in a round then the other.
**partner holds 45/35# plate overhead while other completes a round.
***Record time for each piece
