Mako Athletics – CrossFit

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S: Metcon (No Measure)

Skill work:


Strict PullUp

Butterfly Pull Ups

Butterfly CTB

Bar MU’s

-Pick one and spend 15-20 min working the basics.


C: Metcon (AMRAP – Reps)


10 min EMOM:

– pick a managable set to complete each minute. Focus on doing things better than you normally do in a workout.

A: Metcon (Time)


Additional Cardio:

2 Rounds For Time:

800m Run

40 Cal Row

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