By: Mako Athletics

Mako Athletics – CrossFit

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(F)A: Metcon (AMRAP – Reps)


12 min EMOM- for quality:

1: 10 Kip Swings

2: 20sec Ring Rows w/ 2sec pause @ Chest

3: 20sec Hollow Ups
*Record Total Reps of Ring Rows

(P)A: Metcon (AMRAP – Reps)


12 min EMOM- for quality:

1: Kip Swings + Kipping Pull Up w/ Pause at the top (3-5 + 3-5)

2: 20sec CTB PullUps(butterfly or kip)

3: 20sec of Hollow Rock/Arch Rolls

*Record total number of CTBs

Everything should be of the highest quality and control.

Hollow Ups(lay flat and pull to the hollow, then back down.

Hollow/Arch Rolls(roll back and forth btw Hollow/Arch Position

Keep Feet together on all bar movements

B: Metcon (9 Rounds for reps)


5 Renegade Rows + AMRAP DB PC


5 Renegade Rows + AMRAP Farmers Walk


AMRAP WallBalls 20/14

3:00-5:00 Rest

x 3 Rounds

*Record Total Reps of PC,FW,WB each round(renegade rows do not count)-9 total

DB weight: 35-50/25-35

Renegade Rows(push up/row/row)

DB PC to the floor each time(scale if needed to maintain back integrity)

Farmers Walk in 20ft increments


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