Mako Athletics – CrossFit
A: Metcon (Weight)
A
15 minute EMOM:
1: PullUps
2; 5-7 Dumbbell Strict Press-building
3: Rest
PullUps
Weighted x 3-building
Strict x 5-10
Banded CTB x 8-12
Record DB Top Weight
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
12 minute AMRAP
5 Hang Power Clean to Overhead
7 Dips
9 Kipping Knee Tuck
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
12 min AMRAP:
5 Hang Power Clean to Overhead 115-135/75-95
7 Ring Dips
9 TTB
Auxiliary
Banded Rows 3×30
3×20 Straight Arm Lat Push Downs
