Mako Athletics – CrossFit
F(A): Front Squat ( 5×5)
-moderate weight for all sets
-rest 2-3 Min btw sets
P(A): Front Squat (Front Squat 3RM in 12 minutes)
w/ 2sec pause at the bottom
F(B): Metcon (AMRAP – Reps)
Fitness:
9 min AMRAP:
3-6-9-12-15-18…
DB Hang Squat Clean
Sit Ups
P(B): Metcon (AMRAP – Reps)
Performance:
9 min AMRAP:
3-6-9-12-15-18…
Hang Squat Clean 115-135/75/95
TTB
Auxiliary
Wide Grip CTB Pull Ups 3×12-15
*superset w/ 15 Hip Extensions on GHD
