Mako Athletics – CrossFit

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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

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