Mako Athletics – CrossFit
F(A): Front Squat (Tough Triple in 15 minutes)
P(A): Front Squat (1RM in 15 minutes)
*target jumps: x3 @ 50.60.70. x2 @ 80. x 1 @ 85.90.. single to max
B: Metcon (2 Rounds for time)
Performance
On the 4 minutes complete a AFAP:
10/8 Cal Row
10 Weighted Squats
10 Box Jumps 24/20
x 4 Rounds
*Record your Fastest and Slowest Rounds.
Notes:
– Fitness: 3 Rounds
– Squats: Use choose the weight and implement:
Double KB/ Double DBs/ or Hugging a Dball
Auxiliary
100 Band Pull Throughs
100 Walking Lunges
*break it up any way you want
