Mako Athletics – CrossFit
(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)
