04NOV2019

By: Mako Athletics

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

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