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
Auxiliary
10 min Row/ Bike/ Walk @ EZ Pace
