Mako Athletics – CrossFit
F(A): Deadlift (5×5)
(Sumo or Conventional) – all at the same weight-should all be working sets
Notes:
-take the first 5 minutes to find a good weight then hit a set roughly every 2 minutes for the remaining 15 minutes.
P(A): Deadlift Total (3 Rounds for weight)
20 minutes to find:
Tough 3
Tough 2
Tough 1
The score is the combined total
Sumo or Conventional is allowed
DL1RM: Deadlift (1RM )
B: Metcon (No Measure)
10 min EMOM:
Odd: 8-10 heavy KB Swings -russian
Even: 12-15 Odd Object Squats
**Add a band or use 2 KBs if needed to make it tough
*Record weight used for both
Auxiliary
Side Plank 3x 30-40s/side
*superset w/ 12-15 Barbell GoodMornings
