Mako Athletics – CrossFit
F(A): Metcon (2 Rounds for reps)
A (10 minutes)
Fitness
10 minutes to establish both:
Max Ring Rows(feet 1 foot in front of the rings.
–
Max Banded PullUps w/ 1inch band
P(A)1: Metcon (Weight)
Performance:
1RM weighted Strict Pull-up
P(A)2: Metcon (AMRAP – Reps)
Max Set CTB Pull-ups
F(B): Metcon (AMRAP – Reps)
Fitness
7 min AMRAP:
Wall Ball Shots
* Complete 7 DB Hang Power Cleans @ (light/ mod) at 0:00 and the top of each minute.
Record total WBs
P(B): Metcon (AMRAP – Reps)
Performance:
7 min AMRAP:
Wall Ball Shots @ 20/14
Complete 3 Power Cleans @60-65% Max at 0:00 and the top of each minute.
Record total WBs
