02DEC2019

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

Auxiliary

10 min Row/ Bike/ Walk @ EZ Pace

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