Mako Athletics – CrossFit

View Public Whiteboard

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

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.