Mako Athletics – CrossFit
A: Metcon (Weight)
@ 0:00
 Right Arm 10 Suitcase DL + 50ft SA Farmers Walk
+
Left Arm 10 Suitcase DL + 50ft SA Farmers Walk
@ 2:00
:45 Russian Twists w/ medicine ball
*start a new round at the 4 minute mark
Record Weight Used
B: Metcon (5 Rounds for time)
200m Run Sprint
-OT3M x 5 sets
Auxiliary
Prone Leg Banded Curl 3×15-20
*superset w/ 30-60s Hollow Hold
