Mako Athletics – CrossFit
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