Mako Athletics – CrossFit
F(A): Metcon (AMRAP – Reps)
Fitness
9 min EMOM:
a) :20-30s Dip Support or Plank Hold
b) Max Set Ring Rows w/ feet in front of the rings
c) Rest
Score total Ring Rows
P(A): Metcon (AMRAP – Reps)
Performance
9 min EMOM:
a) :20-30s Ring Support Hold
b) Max Set Ring Row w/ feet elevated
c) Rest
Score Total Ring Rows
F(B): Metcon (Time)
Fitness:
For Time:
15 SU’s at the top of each round
10-9-8-7-6-5-4-3-2-1
Front Squats
1-2-3-4-5-6-7-8-9-10
Kipping Straight Leg Raises
P(B): Metcon (Time)
Performance:
For Time:
15 DU’s at the top of each round
10-9-8-7-6-5-4-3-2-1
Front Squats 135-165/95-115
1-2-3-4-5-6-7-8-9-10
TTB
