Mako Athletics – CrossFit
Metcon (No Measure)
Everyone:
On the 30sec x 8 sets
-Quality set of Pull-ups/CTB/Kip Swings
*complete the same number on the 30 seconds. The goal is quality, so focus on your technique over reps
F: Metcon (AMRAP – Rounds and Reps)
Fitness:
12 minute AMRAP:
16 DB Hang Power Cleans
12 Sit Ups
8 box jumps
4 No Push up Burpees
P: Metcon (AMRAP – Rounds and Reps)
Performance:
15 min AMRAP:
25 DU’s
16 Hang Power Cleans 115/75
9 TTB
7 Box Jumps 30/24
**BB & DB weight @ light weight you can move easily
BJ @ choose a height you can jump on. Plates are okay as well.
