Mako Athletics – CrossFit
F(A): Metcon (Time)
Fitness “Bend Lift Twist”
“Bend,Lift,Twist”
5 Rounds For Time:
15 Air Squats
12 KB Swings
5/ side KB Windmills
*@ 0 and the top of ever minute complete 5 Ring Rows
P(A): “Bend,Lift,Twist” (Time)
5 Rounds For Time:
21 Air Squats
15 KB Swings 53/35
5/ side KB Windmills
*@ 0 and the top of ever minute complete 4 PullUps
Front Squat (3×10 @ 90% of 12RM)
on the 3 minutes
