Mako Athletics – CrossFit

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(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

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