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)
Synchro
5 Burpee Box Get Overs 30/24
*You Go, I Go
Record total number of rounds and reps of GTOS + BBGO
Note:
GtOS w/ odd object: D-Ball, Sandbag, MedBall
BBGO- Burpee & use hands to hop over
Auxiliary
9 min EMOM:
1: 45s Plank Hold
2: 45s Band Pull Throughs
3: 45s Mad Russians w/ MB
