Mako Athletics – CrossFit
A: Metcon (Weight)
10min EMOM:
Odd: 8 Pendlay Rows
Even: 6-8 Clapping Push Ups
*use band on the rig if necessary
record weight used on pendlay row
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
15 minute on the Clock:
1k Row Buy In
AMRAP:
12 alt DB hang power clean and press
12 Box Dips
15 double unders or 45 SU’s
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
15 minute on the Clock:
1k Row Buy In
AMRAP:
12 alt DB hang power clean and press 35-50/25/50
12 HSPU’s
30 double unders
Auxiliary
Banded Rows 3×20-30
OH KB Carry 100ft/side x 3 sets
