By: Mako Athletics

Mako Athletics – CrossFit

A: Back Squat (x5 OTM x 5 sets)


-Moderate/Technique weight


-Building each set

F(B): Metcon (Time)

For Time:

40 Wallballs 20/14

200m Farmers Carry

40 Wallballs
(10 min Cap)

P(B): Metcon (Time)

For Time:

50 Wallballs 20/14

200m Farmers Carry 35-50/25-35#

50 Wallballs
(10 min Cap)


80-100 Band Pull Throughs

80-100 Walking Lunges-unweighted

80-100 Sit Ups

*partition all reps as needed

Related Posts

Get Started With Mako Athletics

Blog Post Form

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!