07AUG2018

Mako Athletics – CrossFit

Choose 1 option for part A

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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