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
