28FEB2018

Mako Athletics – CrossFit

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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

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