Mako Athletics – CrossFit

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(F): Metcon (AMRAP – Rounds)

Fitness

Teams of 3

20 min AMRAP:

150m Row

7 KB Swings

5 Box Hop Overs- use hands
Record Total Rounds

(P): Metcon (AMRAP – Rounds)

Performance

Teams of 3

20 min AMRAP:

200m Row

5 Sumo DL @ 185-225/125-155

3 Box Jump Overs 24/20( No Touch)
Record Total Rounds

Notes:

You Go, I Go-one Person must complete a round solo before the next.

SDL weight should be around 50-60% of each persons max

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