Mako Athletics – CrossFit

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Metcon (AMRAP – Reps)

4 minutes on the clock:

1000m Bike Erg or AB

AMRAP: 50m Sled Push 45/25 on top

-rest 2 minutes

4 minutes on the clock:

500m Row

AMRAP: 50m Sand Bag Carry 55/35

-rest 2 minutes

4 minutes on the clock:

400m Run

AMRAP 25ft Bear Crawls or HS Walk

-rest 2 minutes

4 minutes on the clock:

500m Ski

AMRAP 25ft Single DB OH Walking Lunge 50/35
HS Walk Scales-Wall Walk, 180º Box Walks

-Score reps for every 50m completed .

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