Mako Athletics – CrossFit
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)
Fitness:
For TIme:
750m Row
50 Goblet Squats – moderate weight
(10 min time Cap)
P: Metcon (Time)
Performance
For Time:
1000m Row
30 Hang Squat Cleans 135/95
Rx+ 155/115
(10 min time Cap)
