By: Mako Athletics

Mako Athletics – CrossFit

A: Metcon (Weight)

(12 minutes)


Single Arm KB Sumo DL 10/side(AHAP)


: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)


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


5 Burpees + 5 Ring Rows
Record total number of Burpees + Ring Rows

P(B): Metcon (AMRAP – Reps)


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


Wide Grip Banded CTB 3×10-12

*superset w/ 1:00 weighted Plank Hold

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