Mako Athletics – CrossFit

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F: Metcon (Time)


(7min Cap)

For Time:

15 Plate Jumps (Forward/Back)

Squat Clean 135/95
*Non Barbell Option:

Medball Cleans

P: Metcon (Time)


(7 min Time Cap)

For Time:

35 DU’s

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)


Practice being upside down:

– Headstand(tripod)

– Wall Holds or on a box


Practice the efficiency of HSPU’s

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