Mako Athletics – CrossFit

F(A): Front Squat (x3 OT3M x 5 sets @ moderate weight)

P(A): Front Squat (15 minutes to find 1RM)

*3sec pause in the bottom

B: Metcon (AMRAP – Rounds and Reps)

13 mins on the clock:

1000m Row Buy in


10 Alt DB Power Snatch

8 Alt DB Squat Clean

6 Burpees
*DB- choose a weight that allows you to move steady through the AMRAP


Banded Pull Throughs 3×20-30

*superset w/ 10 alt Skater Squats w/ KB

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