Mako Athletics – CrossFit

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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

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