By: Mako Athletics

Mako Athletics – CrossFit

F(A): Back Squat (3RM in 15 minutes)

*Volume option is to complete a 5×5 in 15 minutes

P(A): Back Squat (1RM in 15 minutes)

B: Metcon (4 Rounds for calories)

16 min EMOM:

1) Alt DB Reverse Lunges in Place x 12-16 reps

2) 8-10 Pendlay Row Tempo 31×1

3) Row/Bike 12sec @ 90-95%

4) 45s Box Jumps w/ Step Down 30/24- steady effort
Record Calories each round


10 min Row/ Bike/ Walk @ EZ Pace

Related Posts

Get Started With Mako Athletics

Blog Post Form

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!