Mako Athletics – CrossFit

View Public Whiteboard

F: Metcon (AMRAP – Rounds and Reps)


16 min AMRAP:

200m Run

12 KB Swings

12 Box Jump or step ups

12 Box Dips

P: Metcon (AMRAP – Rounds and Reps)


16 min AMRAP:

400m Run

12 PullUps

12 Box Jumps @ 24/20- hips extend on the top

12 Ring Dips

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.