By: Mako Athletics

Mako Athletics – CrossFit

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F: Metcon (AMRAP – Rounds and Reps)


6 min AMRAP

200 Run-buy in


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)


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

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