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)
Fitness
12 minute ARMAP:
8 DB DL
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)
Performance
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
Auxiliary
Hip Extensions on GHD 3×15
*superset w/ 20-25 Hollow Rocks
