Mako Athletics – CrossFit

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F: Front Squat (Fitness: build in sets of 3-5 in 15 minutes)

P: Front Squat (15 minutes to build to a 1 RM)

F: Metcon (Time)


For TIme:

750m Row

50 Goblet Squats – moderate weight
(10 min time Cap)

P: Metcon (Time)


For Time:

1000m Row

30 Hang Squat Cleans 135/95

Rx+ 155/115
(10 min time Cap)

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