Mako Athletics – CrossFit
F: Metcon (AMRAP – Rounds and Reps)
Fitness
6 min AMRAP
200 Run-buy in
AMRAP:
12 KB Swings
10 WallBalls
8 Dips-matador or box
-rest 4 minutes
x 3 sets
*Goal is the same reps each round so record your lowest.
P: Metcon (Time)
Performance
On the 10 minutes x 3 Rounds:
400m Run
30 KB Swings 53-70/35-53
20 WallBalls 20/14
15 Ring Dips
*Goal is the same time each round, Record your SLOWEST.
**Time target is 5-7.5 minutes/round
