Mako Athletics – CrossFit
F(A): Metcon (AMRAP – Reps)
Fitness
9 min EMOM:
1: 15/12 Cal Row/Bike/Ski
2: Quality sets of Pike Push Ups
3: Rest
P(A): Metcon (AMRAP – Reps)
Performance
9 min EMOM:
1: 20/15 Cal Row/Bike/Ski
2: Quality sets of Strict HSPUs
3: Rest
*Complete quality sets for the entire minute
-Scaling:
Strict HSPUs- slow 3-5s negatives
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
13 minute AMRAP:
9 Box Jump/step ups
8 SA Alt KB PC (from the floor)
7 Straight leg raises
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
13 minute AMRAP:
9 Box Jumps 24/20
8 SA Alt KB PC 53-70/35-53 (from the floor)
7 TTB
