By: Mako Athletics

Mako Athletics – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

25 min AMRAP:

Partner 1 completes a 200m Farmers walk

Partners 1 & 2 Complete AMRAP:

7 Ground to Over shoulder(GtOS)


5 Burpee Box Get Overs 30/24

*You Go, I Go
Record total number of rounds and reps of GTOS + BBGO


GtOS w/ odd object: D-Ball, Sandbag, MedBall

BBGO- Burpee & use hands to hop over


9 min EMOM:

1: 45s Plank Hold

2: 45s Band Pull Throughs

3: 45s Mad Russians w/ MB

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