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
AMRAP:
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
Auxiliary
Banded Pull Throughs 3×20-30
*superset w/ 10 alt Skater Squats w/ KB
