Mako Athletics – CrossFit
Back Squat (Back Squat OT3M 5×3 w/ tempo 33×1)
F: Metcon (AMRAP – Rounds and Reps)
Fitness
12 min AMRAP:
15 Plate Hops
15 Air Squats
10 KB SDHP
5 Box Jumps
P: Metcon (AMRAP – Rounds and Reps)
Performance
12 min AMRAP:
20 DU’s
15 Air Squats
10 SDHP 75/55
5 Box Jumps 30/24
A: Metcon (No Measure)
Accessory:
3×12/side SL RDL
*superset w/ 30s side plank/side
2x Max set of Hip Extensions on GHD
