23JAN2019

By: Mako Athletics

Mako Athletics – CrossFit

View Public Whiteboard

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

Related Posts

Get Started With Mako Athletics

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!