Mako Athletics – CrossFit
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)
