Mako Athletics – CrossFit
F(A): Shoulder Press (3RM in 12 minutes)
P(A): Shoulder Press (1RM in 12 minutes)
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
10 min AMRAP:
12 Alt DB Hang Clean and Press
9 Burpees
6 Ring Rows
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
10 min AMRAP:
12 Alt DB Hang Clean and Press 35-50/25-35
9 Burpees
6 Strict PullUps
Auxiliary
Banded Rows 3×25
*superset w/ 3×10-12 Strict Dips (Box/Matador or Ring)
