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
