Mako Athletics – CrossFit

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A: Metcon (No Measure)

8 min EMOM:

Odd: :20s of banded strict pull-ups- pulling as high as possible

Even: 15 Wolf press w/ MB- controlled

F/B: Metcon (No Measure)


8 min EMOM

Odd: 10-15 Ring Rows

Even: 15 SDHP w/KB

P/B: Metcon (No Measure)


8 min EMOM:

Odd: 6-10 Kipping or Butterfly CTB or PullUps

Even: 15 SDHP w/ KB

C: Metcon (Distance)

C. Teams of 2:

12 min Row for Meters
*switch every 2 minute

**partner resting holds a plank hold on the elbows for the first minute of rest

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