Mako Athletics – CrossFit
Metcon (Weight)
5 Rounds for quality Reps
@00:00
AMRAP Strict PullUps
@1:00
DB Front Rack Lunges 50ft
x Start a new round on the 3 minutes
Notes:
Strict PullUp
Complete quality sets for the entire minute
Use a band if needed to complete 8 or more
If you use a band, pull to the chest
DB Front Rack Lunges
Move steady without stopping(50ft, no turn around)
Record the weight used
F: Metcon (AMRAP – Rounds and Reps)
Fitness
8 min AMRAP:
3-6-9-12….
KB SDHP
Burpees(jump and clap)
P: Metcon (AMRAP – Rounds and Reps)
Performance
8 min AMRAP:
3-6-9-12….
SDHP 75-95/55-65#
Bar Facing Burpees
