Mako Athletics – CrossFit

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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

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