Mako Athletics – CrossFit
Skill Work
10 minute EMOM:
*Pick a pairing (a,b,c) to alternate minutes. Work for 20-30sec at the top of each minute.
a)Kip Swing + Jumping PullUp w/ 2 sec pause at the top
b)Kipping PullUps w/ 2 sec pause @ top + Hollow Rocks
c) Kipping CTB PullUps + Straight Leg Kipping TTB
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
12 Front Squats 75/55
12 SDHP
12 Air squats
12 Push Ups
*Scale weight if needed
