Mako Athletics – CrossFit

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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

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