By: Mako Athletics

Mako Athletics – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

Gymnastic Skill:

Pick a movement to complete a quality set on the 30 sec for 5 minutes:

–Strict PullUp(w/ or w/ a band)

– Kipping/Butterfly PullUp

–CTB PullUp

–Bar/Ring MU’s
*number of reps should be consistent throughout the 10 sets

Record total reps as well as movement in comments.

F(B): Metcon (AMRAP – Rounds and Reps)


8 min AMRAP:

10 lateral plate hops

10 alt DB PS

10 lateral plate hops

10 straight leg raises

P(B): Metcon (AMRAP – Rounds and Reps)


8 min AMRAP:

25 DU’s

10 Alt DB PS 70/50

25 DU’s

10 TTB

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!