Mako Athletics – CrossFit

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F(A): Metcon (AMRAP – Reps)

Fitness

10 min EMOM:

Odd: Strict PullUps- band allowed

Even: Dips
*one set each minute. Choose a rep range you can try to maintain

– Record total reps

P(A): Metcon (AMRAP – Reps)

Performance

10 min EMOM:

Ring Muscle Ups
One set on the minute. Work on completing quality Reps.

– Record total reps

F(B): Metcon (AMRAP – Rounds and Reps)

Fitness

3 min AMRAP:

12 WallBalls

8 Alt DB Power Snatch

6 V-Ups

-rest 1 min

x 4 Rounds

P(B): Metcon (AMRAP – Rounds and Reps)

Performance

3 min AMRAP:

12 WallBalls @ 20/14

8 Alt DB Power Snatch 50-70/35-50

6 TTB

-rest 1 min

x 4 Rounds
*pick up where you left off

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