Mako Athletics – CrossFit
A: Metcon (Weight)
(12 minutes)
@00:00
Single Arm KB Sumo DL 10/side(AHAP)
@2:00
:45s of your choice:
– Hollow Hang
– Knee Tuck Hang
– Hanging L-Sit
*start a new round on the 4 minutes
x 3 Rounds
F(B): Metcon (AMRAP – Reps)
Fitness
14 min on the Clock:
50/35 Cal Row
50 Box Jumps/ step ups
50 SA KB High Pulls(spit reps equally/arm)
100 Single Unders or 50 DU’s
AMRAP
5 Burpees + 5 Ring Rows
Record total number of Burpees + Ring Rows
P(B): Metcon (AMRAP – Reps)
Performance
14 min on the Clock:
60/40 Cal Row
60 Box Jumps 24/20
60 SA KB High Pulls(spit reps equally/arm)
120 DU’s
AMRAP Burpee PullUps
Record total number of Burpee PullUps
Auxiliary
Wide Grip Banded CTB 3×10-12
*superset w/ 1:00 weighted Plank Hold
