Mako Athletics – CrossFit
A: Metcon (Weight)
(15 minutes to complete)
Everyone:
DB Strict Press
5.5.5.5.5- all sets should be tough
*superset:
Ring Rows (-1)
a)w/ 3sec pause w/ 5 sec lower
b) horizontal(feet on a box
(-1) = 1 rep from breaking down form
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness:
8 min AMRAP:
12 Alt DB Snatches
10 Push Ups
P(B): Metcon (Time)
Performance
(8 minute time cap)
For Time:
30-24-16
Alt DB Snatch 50/35
Push Ups
**HSPU options-you must meet the cap:
30-24-16
21-15-9
15-12-6
