Mako Athletics – CrossFit
F(A): Metcon (AMRAP – Reps)
Fitness
10 min EMOM:
Odd: 5-7 heavy KB Swings + AMRAP of Push Ups
*focus on quality
Even: Rest
P(A): Metcon (AMRAP – Reps)
Performance
10 min EMOM:
Odd: 5-7 heavy KB Swings + AMRAP of Strict Ring Dips
*focus on quality over quantity of Dips
Even: Rest
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
8 min AMRAP:
12 SDHP
6 Burpees
P(B): Metcon (Time)
Performance
For Time:
27-21-15-9
SDHP @ 75-95/55-65
10 Bar Facing Burpees
