Mako Athletics – CrossFit

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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

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