Mako Athletics – CrossFit

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A: Back Squat (5×3 @ 70-80% on the 3 minutes)

F:B: Metcon (AMRAP – Rounds and Reps)

Fitness

3 minutes on/ 1 min off x 4 Rounds

20 Single DB Box Step Ups

10 Box Dips

(pick up where you left off)

P:B: Metcon (AMRAP – Rounds and Reps)

Performance

3 minutes on/ 1 min off x 4 Rounds

30 Alt Single DB Box Step Ups 35-50/25-35

15 Ring Dips

(pick up where you left off)

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