Mako Athletics – CrossFit

View Public Whiteboard

F: Front Squat (

Building on the 3 minutes

P: Squat Clean (

Building on the 3 minutes

Metcon (No Measure)

12 min EMOM For Quality:

Odd: 12-15 Sumo Deadlifts w/ BB or KB

Even: 12-15 Goblet Squats


Even: 8-10 D-ball Squats AHAP(as heavy as possible)
*Weight should be tough, but also able to be moved without pausing during the set

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.