Mako Athletics – CrossFit
F: Metcon (AMRAP – Reps)
Fitness:
0:00 Max set Thrusters 75/55
3:00-4:00 AMRAP PullUps
6:00 Max set Thrusters 75/55
9:00-10:00 AMRAP PullUps
12:00 Max set Thrusters 75/55
15:00 -16:00 AMRAP PullUps
*Log total reps
Thrusters: complete in one unbroken set.
*Scale to complete at least 15-20 on the first set
PullUps:
*Scale for intensity: Jumping CTB
*Scale for strength: Banded Strict CTB PullUps/ Ring Row
P: Metcon (AMRAP – Reps)
Performance/Sport
0:00 Max set Thrusters 95/65
3:00-4:00 AMRAP CTB
6:00 Max set Thrusters 95/65
9:00-10:00 AMRAP CTB
12:00 Max set Thrusters 95/65
15:00 -16:00 AMRAP CTB
*Log Total Reps
Thrusters: complete in one unbroken set.
*Scale to complete at least 20-25 on the first set
CTB: reps can be completed in sets.
*Choose manageable sets of the same number and practice your technique
