Mako Athletics – CrossFit
Choose 1 option for part A
a: Weighted Pull-Up (3 RM in 12 min)
—Rest 5 minutes btw a & b
** complete max unweight strict pullups without weight if unable to add load.
a: Strict Pull-Up (Estabilsh a Max Set)
* then complete 3 drop sets @ 70-80%
**Scale to Banded Pull-ups and post bands used in NOTES
F-b: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
50 Single-unders
30 Walking Lunges Steps
20 Sit-ups
P-b: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
45 DU’s
30 Walking Lunges Steps
15 TTB