01OCT2019

By: Mako Athletics

Mako Athletics – CrossFit

View Public Whiteboard

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)

Related Posts

Get Started With Mako Athletics

Blog Post Form

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!