Mako Athletics – CrossFit

Perf: Dumbbell Strict Press For Reps @ 50% BW (3 Rounds for reps)

OT3M x 3 sets for Max Reps

DB weight = 50% Bodyweight
Fitness is @ 30% BW(not Rx)

Metcon (3 Rounds for reps)

20 min EMOM:

1: 20s AMRAP Double KB Snatch or KB Clean and Press

2: 20s AMRAP PullUps

3: 20s AMRAP Row Sprint

4: 20s Double KB Front Rack Carry
Record Top Rounds of KBS, PullUp, Row Cals


-Double KB Snatch weight should be manageable to move for the entire 20seconds

-PullUps can be Kipping/Strict or Ring Rows

-Row Sprint should be completed @ 90% Max effort… The goal is to be able to repeat the effort each round.

Metcon (No Measure)


3×20 Straight Arm Lat Push Downs

Overhead Tricep Extensions 3×15-20

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