Mako Athletics – CrossFit

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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

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