Mako Athletics – CrossFit
A: Shoulder Press (x3 OTM x 9 minute @ 70-75% Max)
F(B): Metcon (3 Rounds for reps)
Fitness
For total Reps
40 sec DB Thrusters
20 sec Rest
40 sec Jumping CTB
20 sec Rest
40 sec Alt DB Hang Power Snatch
1:20 Rest
x 5 Rounds
Record Total Reps of Each Thruster/CTB/DBPS
P(B): Metcon (3 Rounds for reps)
Performance
For total Reps
40 sec Thrusters 75-95/65-55
20 sec Rest
40 sec PullUps/CTB (ub sets of 3-5 Max )
20 sec Rest
40 sec Alt DB Hang Power Snatch 35-50/25-35
1:20 Rest
x 5 Rounds
Rx+ UB Sets of 2-3 MU’s
Record Total Reps of Each Thruster/CTB/DBPS
Auxiliary
3×10-12 Strict Dips
*Superset w/ 10-12 Strict Pull Ups
