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

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