Mako Athletics – CrossFit
A: Overhead Squat (7×2 OT2M @ tempo@ 33×1)
*Record you Last Quality Set.
Focus sound mechanics for each rep. Start light and build only as you can maintain quality positions.
F-B: Metcon (AMRAP – Rounds and Reps)
Fitness
16 min AMRAP:
200m Run
12-9-6
WallBalls
Jumping CTB PullUps
*200m Run to start and after the round of 6.
P-B: Metcon (AMRAP – Rounds and Reps)
Performance
16 min AMRAP:
200m
12-9-6
WallBalls 20/14
CTB PullUps
*200m Run to start and after the round of 6.
WOD flow:
Run 200m
12 WB&CTB
9 WB&CTB
6 WB&CTB
Run 200m
12 WB&CTB
9WB&CTB
6WB&CTB….
