By: Mako Athletics

Mako Athletics – CrossFit

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A: Metcon (AMRAP – Reps)

4 Rounds:


1 min AMRAP:

Back Squats @ 100/80% bodyweight


1 min AMRAP

Hollow Rocks

-start a new round on the 4 minutes

*record total reps of BS

Back Squats- choose a weight you can move consistently for the entire minute.

Hollow Rocks- Dead Bugs


B: Metcon (No Measure)

4 Rounds For Quality:

8-10 Pendlay Rows

10-12 Hip Extensions on GHD

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