Mako Athletics – CrossFit

F(A): Thruster (x5 on the 2 min x 6 sets)

P(A): Thruster (1RM in 12 minutes)

F(B): Metcon (AMRAP – Rounds and Reps)


12 minute ARMAP:


8 DB Power Cleans

8 DB Front Squats

8 DB Push Press

8 DB Alt Reverse Lunge Steps in Place

8 Box Step Ups-alternating

P(B): Metcon (AMRAP – Rounds and Reps)


12 min AMRAP:

8 DL

8 Power Cleans

8 Front Squats

8 Push Press

8 Alt. Front Rack Reverse Lunge Steps in Place

5 Box Jumps 30/24

**Barbell has to be unbroken to count so rest as needed before you begin.

Barbell weight: 65-95/45-65


Hip Extensions on GHD 3×15

*superset w/ 20-25 Hollow Rocks

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