11DEC2019

By: Mako Athletics

Mako Athletics – CrossFit

Fit: Metcon (2 Rounds for reps)

Fitness

10 min on the clock:

600m Run Buy In

AMRAP:

12 Wall Balls

8 Box Jump/Step Overs

-rest 5 minutes

10 min on the clock:

1500m Bike Buy In

AMRAP:

8 Odd object over shoulder

5 Burpee Box Get Overs (hands are allowed)

Fit: Metcon (2 Rounds for reps)

Fitness

10 min on the clock:

600m Run Buy In

AMRAP:

12 Wall Balls

8 Box Jump/Step Overs

-rest 5 minutes

10 min on the clock:

1500m Bike Buy In

AMRAP:

8 Odd object over shoulder

5 Burpee Box Get Overs (hands are allowed)

Perf: Metcon (2 Rounds for reps)

Performance

10 min on the clock:

800m Run Buy In

AMRAP:

15 Wall Balls 20/14

05 Box Jump Overs 24/20

-rest 5 minutes

10 min on the clock:

800m Run Buy In

AMRAP:

8 Odd object over shoulder

5 Burpee Box Jump Overs 24/20

Auxiliary

Banded Pull Throughs 3×20-30

*superset w/ 100ft heavy Farmers Walk

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