By: Mako Athletics

Mako Athletics – CrossFit

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F(A): Metcon (No Measure)


10 min EMOM

Odd: 3-5 Kipp Swings + 3-5 K2E

Even: 10-12 Double KB Bent Over Row

P(A): Metcon (No Measure)


10 min Quality EMOM:

Odd: 2-5 TTB + 2-5 Kipping CTB

Even: 3-5 Strict PullUps w/ 2 sec pause the top
*TTB and Kipping CTB should be done with feet together and knees straight.

*Strict PullUp: eyes forward and stay in the hollow the entire time.

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


8 min AMRAP:

10 Renegade Rows(Push Up + Row/Row) @ moderate weight

50 ft Farmers Walk

10 DB Hang Power Cleans

50 ft Farmer Walk

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


8 min AMRAP:

10 Renegade Rows( 2 Push Up + Row/Row) 35-50/25-35

50 ft Farmer Walk

10 DB Hang Power Cleans

50 ft Farmer Walk

A: Metcon (No Measure)


3x 12-15 DB Bicep Cups

2x 15-20 Banded Face Pulls

2x 15-20 Banded Angels

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