Mako Athletics – CrossFit

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Front Squat (12RM in 12 Minutes)

-no pausing btw reps. This should keep the barbell relatively light. Focus on form and consistency of your reps.

F: Metcon (AMRAP – Reps)

Fitness

3 minutes on the Clock:

200m Run

15 DB Thrusters

AMRAP 20ft DB FR Walking Lunge

-rest 1 min

x 4 Rounds

P: Metcon (AMRAP – Reps)

Performance

3 minutes on the Clock:

200m Run

20 DB Thrusters 35-50/25-35

AMRAP 20ft DB FR Walking Lunge

-rest 1 min

x 4 Rounds

A: Metcon (No Measure)

Accessory:

3×15 Weighted Hip Thrusters

*superset w/ 20-30 hollow Rocks

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