Mako Athletics – CrossFit
a: Metcon (Weight)
5 Rounds (start a new round on the 3 minutes)
@00:00
7 TnG DLs
moderate load same for all sets
@01:00
2 Weighted Strict PullUps
-building
*Top Strict PullUp weight
b: Metcon (AMRAP – Rounds and Reps)
15 min of movement for quality:
25ft DB Death March
10 Strict Straight Leg Raises or TTB
15 Hip Extensions on GHD
10 Ring Push Ups
