Mako Athletics – CrossFit
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
