Mako Athletics – CrossFit

F(A): Metcon (No Measure)

12 minutes to find:

Max Unweighted Strict PullUps

+

4×8-10 Banded Strict CTB PullUps

*Ring Rows are an Option for both.

P(A): Metcon (No Measure)

Performance:

12 minutes to find:

3RM weighted PullUp

+

Max Unweighted Strict PullUps

Log Below

3RM: Weighted Pull-ups (3RM)

MaxPU: Strict Pull-Up (1 max set)

F(B): Metcon (Time)

Fitness

3 Rounds For Time:

20 DU’s or 120 Single Unders

30 KB Swings

20 Dips or Push Ups
(15 min Cap)

P(B): Metcon (Time)

Performance

3 Rounds For Time:

45 DU’s

30 KB Swings 53-70/35-53

20 Ring Dips
(15 min Cap)

Auxiliary

3-4sets of 100ft Double KB Front Rack Carry

*superset w/ Banded Rear Flys x15-20

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