Mako Athletics – CrossFit
F: Metcon (Time)
Fitness:
2 Rounds For Time:
50 SU’s
25 WallBalls 14/10
50 SU’s
25 KB Swings 53/35- Russian
P: Metcon (Time)
Performance
2 Rounds For Time:
25 DU’s
25 WallBalls 20/14
25 DU’s
25 KB Swings 53/35-American
This is a great workout to push the intensity. Try to go unbroken!! YES YOU CAN!
All: Push-ups (1 Max Set)
Pair Up and Judge
Standards:
– Full ROM: chest to the ground, full lock out, knees and hips do not rest on the ground
– Record in Wodify for retesting.
Scaling:
-Use the rig to notch on the rig, and record in comments.
*We suggest you have someone get video as well, so you can see your progress!
Warm Up with some easy sets before testing.
