Mako Athletics – CrossFit

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15 minutes


:40s of Skill Practice

-rest 80 sec

x 8 sets

Pick a Pulling Skill:

Kipping/Butterfly- PullUp/CTB

Bar MU’s/ Ring MU’s

Strict Banded CTB PullUps

— Complete quality sets that are sub maximal.

— Break the movement into pieces and focus on what you need to improve

— Rotate through the skills as you wish

F: Metcon (Time)


For Time:

400m Run

20 Burpee Box Step Overs

P: Metcon (Time)


For Time:

400m Run

40 Burpee Box Jump Overs 24/20
* use your hands to get over the box

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