Mako Athletics – CrossFit
F(A): Overhead Squat (5 reps OTM for 12 Minutes)
Use PVC or empty barbell
P(A): Overhead Squat (3RM OT2M for 12 minutes)
Pause 2 secs in the bottom of first rep
F(B): Metcon (Time)
Fitness
For Time:
60/40 Cal Row Buy In
21-15-12-9
WallBalls
Box Jump / Step Overs
P(B): Metcon (Time)
Performance
For Time:
75/50 Cal Row Buy In
27-21-15-9
WallBalls 20/14
Box Jump Overs 24/20
