Mako Athletics – CrossFit

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(F)a: Back Squat (6×5- one set OT3M)

Same weight accross the board

(P)a: Back Squat ( Wave Load OT3M)

b: Metcon (2 Rounds for weight)

(16 minutes to compete)

3 Rounds For Quality:

10-12 BB Good Mornings

15-25 Hanging Knee Raises

16 DB Reverse Lunges in place

*rest as needed
*Record the weight used on Good Morning and Reverse Lunges


*Move well, move steady

GMs- choose a weight that is tough and stick to it. ROM is the key here!

Hanging Knee Raises: Options:Straight Leg Rasies, or Knee tucks on the floor

DB Rev. Lunges: Hold DBs to the sides

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