Mako Athletics – CrossFit
F: Metcon (AMRAP – Rounds and Reps)
Fitness
20minute AMRAP:
400m Run
30 Air Squats
15 Box Jump/Step Ups
10 Odd Object Over Shoulder
100ft Odd Object Front Carry
*complete movements in any order
400m Row may be subbed in lieu of the run
P: Metcon (AMRAP – Rounds and Reps)
Performance
25 min AMRAP:
600m Run
50 Air Squats
25 Box Jumps 24/20
15 Odd Object Over Shoulder
100ft Odd Object Front Carry
*complete movements in any order
750m Row may be subbed in lieu of the run
Auxiliary
Suitcase DL: 3×12/side
*superset w/ Strict Hanging Knee Tucks x 10-12″
