By: Mako Athletics

Mako Athletics – CrossFit

View Public Whiteboard

F(A): Metcon (Weight)


2 Hang Power Clean + 2 Front Squat
*perform a set on the 90 seconds for 10 sets

-keep weight at a moderate load and work on performing quality reps.

P(A): Metcon (Weight)


Hang Clean below the knee x2
*perform a set on the 90 seconds for 10 sets


F(B): Metcon (AMRAP – Rounds and Reps)


8 min AMRAP:

16 Plate Hops

8 DL

8 DB Thrusters

P(B): Metcon (AMRAP – Rounds and Reps)


8 min AMRAP:

28 DU’s

7 DL @ 115-155/75-105

4 Thrusters

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!