Mako Athletics – CrossFit

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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)

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