Mako Athletics – CrossFit
A: Metcon (Weight)
5 Rounds
11 Double KB FS-tough weight
+ one quality set of (pick one)
-Ring MU’s
-Banded Ring MU’s
-5-7 Ring Turnover+ (10-15s) Support Hold
*start a new round on the 3 minutes.
F: Metcon (AMRAP – Rounds and Reps)
Fitness
6 minutes on the Clock:
25 BS @moderate load
200m Run
AMRAP :
11 Air Squats
7 hanging Knee Tucks
*record total reps of Air Squats and Knee Tucks
**Choose a weight you can complete in 1-2 sets.
P: Metcon (AMRAP – Rounds and Reps)
Performance
6 minutes on the Clock:
25 BS @ BW/80% BW
200m Run
AMRAP :
11 Air Squats
7 TTB
*record total reps of Air Squats and TTB
*squats need to be done in no more than 2 minutes
