Mako Athletics – CrossFit
F: Metcon (3 Rounds for reps)
Fitness
0-7 minutes
200 Run
Max set DB Push Press
7- 14 minutes
200m Run
Max set DB Thrusters
14-21 minutes
200m Run
Max set KB Swing
P: Metcon (3 Rounds for reps)
Performance
0-7 minutes
200m Run
Max set HSPU’s
7-14 minutes
200m Run
Max set Thrusters @ 75-95/55-65
14-21 minutes
200m Run
Max set Power Snatches @ 75-95/55-65
*Perform Strict HSPU’s if you are able to complete 5+/ set
Auxiliary
3×20 Banded Overhead Tricep Extensions
*superset w/ 30-45s Goblet Squat Hold
