Mako Athletics – CrossFit
(F)A: Metcon (2 Rounds for reps)
A)
Fitness
10 min EMOM:
1: 20s Banded CTB PullUps
2: 20s AMRAP Box or Matador Dips
*Record Total Reps of CTBs & Dips
Note:
This EMOM is Quality Focus. Reps should be done with he highest level of Focus and control
(P)A: Metcon (2 Rounds for reps)
Performance
10 min EMOM:
1: 20s AMRAP Strict PullUps
2: 20s AMRAP Strict Ring/Matador Dips
*Record Total Reps of CTBs & Dips
Note:
This EMOM is Quality Focus. Reps should be done with he highest level of Focus and control
(F)B: Metcon (Time)
Fitness:
For Time:
21-15-12–9
KB SDHP
Push Ups(elevated)
10 min Cap
(P)B: Metcon (Time)
Performance
For Time:
21-15-12–9
SDHP 75/55
HR Push Ups
10 min Cap
(S)B: Metcon (Time)
Sport:
For Time:
27-21-15-9
SDHP 75/55
HR Push Ups
10 min Cap
