28JAN2019

By: Mako Athletics

Mako Athletics – CrossFit

View Public Whiteboard

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.

Related Posts

Get Started With Mako Athletics

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!

Join Mako Athletics Now For An Exclusive Offer