Mako Athletics – CrossFit

View Public Whiteboard


Gymnastics Skill:

10 min EMOM

:30s of work

:30s of rest

*Pick a skill/ skill set:(A or B)

A)Ring MU’s


Skill Set -alt. btw:

-Ring Support Hold

-Ring Rows

B) Strict PullUps

Skill Set -alt btw:

-Banded Assisted Chin over Bar Hold

-Active Hang

Swing ‘n Dash (Time)

For TIme:

100 KB Swings @ 53/35

50 Box Jump Overs 24/20

Rx KB Swings are always overhead unless otherwise specified.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.