Mako Athletics – CrossFit
F(A): Metcon (2 Rounds for reps)
A)Fitness:
4 Rounds:
*every 2 minutes complete a different movement:
A) Strict Banded PullUps (quality Max)- record top set
B)Reverse Plank Hold (quality Max)- record top set
P(A): Metcon (2 Rounds for reps)
(A)Perfomance:
4 Rounds:
*every 2 minutes complete a different movement:
A) Strict CTB PullUps (quality Max)- record top set
B)Ring Support Hold (quality Max)- record top set
B: Metcon (Time)
B(15 minutes)
Pick 1:
@85%
5 minutes of Row
5 minutes Bike or Ski(whatever’s available )
-or-
(15 min Cap)
For Time
1500m Row
1 mile Run
