Mako Athletics – CrossFit
F(A): Hang Power Clean + Front Squat ((3+3) OTM x 12 minutes)
P(A): Clean High Pull + Hang Clean + Low Clean ((1+1+1) — OTM x 12 sets- building)
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
12 min AMRAP:
2-4-6-8-10…
DB Front Squat
Box Step Ups or Jumps
6 Ring Rows
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
12 min AMRAP:
3-6-9-12-15…
DB Front Squat @ 50- 75s/35-55s
Box Jumps @ 24/20
6 Strict PullUps- each round
Auxiliary
Goblet Skater Squats 10/leg
*superset w/ 20-30 Banded Rows
