Mako Athletics – CrossFit
F: Metcon (AMRAP – Rounds and Reps)
Fitness:
15 min AMRAP:
15 WB @ 14/10
12 Ring Rows
9 Seated DB Strict Press
P/S: Metcon (AMRAP – Rounds and Reps)
Performance:
15 min AMRAP:
15 WB @ 20/14
12 PullUps
9 HSPU’s
Sport: 10+ rounds in 15 minutes
A: Metcon (Weight)
10 min to complete
5 x 8-12 DB Bench Press
*use Bench or D-Ball