Mako Athletics – CrossFit

F(A): Deadlift (5×5)

(Sumo or Conventional) – all at the same weight-should all be working sets


-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


Side Plank 3x 30-40s/side

*superset w/ 12-15 Barbell GoodMornings

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