Mako Athletics – Mako :30

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F: Metcon (AMRAP – Rounds and Reps)

Fitness

7 minutes on the clock:

200m Run Buy In

AMRAP:

12 KB Swings

10 WallBalls

8 Dips-matador or box

-rest 3 minutes

x2
score your lowest round

P: Metcon (AMRAP – Rounds and Reps)

Performance

7 minutes on the clock:

400m Run Buy In

AMRAP:

12 KB Swings 53-70/35-53

10 WallBalls 20/14

8 Ring Dips

-rest 3 minutes

x2
score your lowest round

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