Mako Athletics – CrossFit
F: Metcon (AMRAP – Rounds and Reps)
Fitness
4 min AMRAP @ Aerobic pace
7 Right Arm KB Hang Power Snatch
50ft Right Arm Overhead Carry
7 Left Arm KB Hang Power Snatch
50ft Left Arm Overhead Carry
7 Ring Rows
7 Burpees
-rest 2 minutes
x 4 Rounds
*pick up where you left off
*during the rest period hop on a bike/row/ski and move easy
record total rounds and reps
P: Metcon (AMRAP – Rounds and Reps)
Performance
4 min AMRAP @ Aerobic pace
7 Right Arm KB Hang Power Snatch
50ft Right Arm Overhead Carry
7 Left Arm KB Hang Power Snatch
50ft Left Arm Overhead Carry
7 Strict PullUps
7 Burpees
-rest 2 minutes
x 4 Rounds
*pick up where you left off
*during the rest period hop on a bike/row/ski and move easy
Auxiliary
Strict TTB or Leg Raises 3×10
*superset w/ 12-15 Double DB Bicep Curls
