Mako Athletics – CrossFit

A: Push Press (5RM in 10 minutes)

Fitness: 5×5 OT2M

B: Metcon (5 Rounds for time)

20 min EMOM:

1: 200m Row @ 85%

2: 100ft Double KB Front Rack Carry-AHAP

3: 20 Band Pull Aparts

4: Rest

*Record your row time each round.

– 200m Row should be tough but repeatable each round.

– KB FR Carry


Banded Tricep kick backs 3×20

*superset w/ 30-60 second Ring Plank Hold

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