Mako Athletics – CrossFit

F(A): Metcon (No Measure)

Fitness

6 min for Quality(moving steady):

7 Banded CTB

10 Heavy Russian KB Swings

P(A): Metcon (No Measure)

Performance

6 min for Quality(moving steady):

5 Strict Pull Ups

10 Heavy Russian KB Swings

*weight the pull up able

F(B): Metcon (AMRAP – Rounds and Reps)

Fitness

20 min AMRAP:

12 KB SDHP

12 Box Dips

400m Run

-rest 1 minute after each round

P(B): Metcon (AMRAP – Rounds and Reps)

Performance

20 min AMRAP:

9 Sumo Deadlift Hight Pulls 95-115/65-75

9 Ring Dips

400m Run

-rest 1 minute after each round

Auxiliary

Banded Tricep Kick Back 3×15/arm

Banded Rows 3×20-30

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