Mako Athletics – CrossFit

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(F)A: Front Squat (x5 OT3M for 5 sets)

-moderate/tech. Load

-pause 3sec on the first rep

(P)A: Front Squat (x2 OT3M x 5 sets)

– start around 75% and build

-pause 3sec on the first rep

(F)B: Metcon (Time)

Fitness

For Time:

21-15-12-9

Thrusters 45-55/35-45

Straight Leg Raises
(12 min CAP)

(P)B: Metcon (Time)

Performance

For Time:

21-15-12-9

Thrusters 75-95/55-65

TTB
(12 min CAP)

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