Mako Athletics – CrossFit

A: Metcon (AMRAP – Reps)

12 minute

1: Strict PullUps*

2: KB Windmill 5/side

3: Rest
Choose One based on how many unweighted strict pull ups you can do:

– 5-7: Unweighted SPU

– 7+: Weighted SPU

– less than 5: Banded CTB

*record total reps of SPUs, if weighted, add to the comments

F(B): Metcon (3 Rounds for time)

Fitness:

3 Rounds For Time:

20 KB Swings

50 SU’s w/ 5 attempts at DU’s

20 Kipping Straight Leg Raises

*start a new round on the 5 minute Mark

P(B): Metcon (3 Rounds for time)

Performance

3 Rounds For Time:

20 KB Swings 35-53/26-35

50 DU’s

20 TTB

*start a new round on the 5 minute Mark
Rx+ 70/53

Auxiliary

Banded Face Pulls 3×20

*superset w/ 12-15 hammer curls

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