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29NOV2019

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

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