Mako Athletics – CrossFit
F: Metcon (AMRAP – Rounds and Reps)
Fitness:
16 min AMRAP:
200m Run
12 KB Swings
12 Box Jump or step ups
12 Box Dips
P: Metcon (AMRAP – Rounds and Reps)
Performance:
16 min AMRAP:
400m Run
12 PullUps
12 Box Jumps @ 24/20- hips extend on the top
12 Ring Dips
