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

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