Mako Athletics – CrossFit
F: Metcon (2 Rounds for reps)
Fitness
12 min AMRAP:
200m Run
12 Hang Power Cleans
8 Box Jump/step Ups
-rest 6 minutes
12 min AMRAP:
200m Run
12 Jumping PullUps
6 Burpee Box Hop Overs (use hands)
P: Metcon (2 Rounds for reps)
Performance
12 min AMRAP:
400m Run
12 Power Cleans 105-135/85-95
8 Box Jumps 24/20
-rest 6 minutes
12 min AMRAP:
400m Run
12 PullUps
8 Burpee Box Hop Overs 24/20 (use hands)
each 100m is a rep
Auxiliary
Banded Rows 3×20-30
*superset w/ 30-45s Side plank/side
