Mako Athletics – CrossFit
A: Metcon (Weight)
12 min EMOM:
1: 7 DB Push Press -building
2: 30 sec of Ring Rows
3: Rest
F(B): Metcon (3 Rounds for reps)
Fitness
3 minutes on the clock:
15 Sit-Ups
15 Hang Power Snatch PVC/Empty BB
AMRAP Push-Ups
-rest 1 minute
x 4 Rounds
Record number of Push-Ups each round
P(B): Metcon (3 Rounds for reps)
Performance
3 minutes on the clock:
15 weighted Sit-Ups w/ DB
20 Hang Power Snatch 55-75/35-55
AMRAP Ring Dips
-rest 1 minute
x 4 Rounds
Record number of Ring Dips each round
Auxiliary
3×15-20 Banded Overhead Tricep Extensions
*superset w/ Banded Seated Rows x 20
