Mako Athletics – CrossFit
F: Metcon (Time)
Fitness:
(7min Cap)
For Time:
15 Plate Jumps (Forward/Back)
5.4.3.2.1
Squat Clean 135/95
*Non Barbell Option:
Medball Cleans 10.8.6.4.2
P: Metcon (Time)
Performance:
(7 min Time Cap)
For Time:
35 DU’s
5.4.3.2.1
Squat Clean 225/155
*The intensity should be high here, so scale the weight to meet the time cap
Metcon (No Measure)
HSPU Skill Work(15 minutes)
Fitness:
Practice being upside down:
– Headstand(tripod)
– Wall Holds or on a box
Perfomance:
Practice the efficiency of HSPU’s
