Mako Athletics – CrossFit

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(F): Metcon (AMRAP – Reps)

Fitness

30 min EMOM:

1: 15/12 Cal Row/Ski/ Bike

2: 10 DB DL + 20m Farmers Walk

3: 6 Box Jump Overs(choose a comfortable height)

4: AMRAP Wall Walks

5: Walk

*Record total number of wall walks

(P): Metcon (AMRAP – Reps)

Performance

30 min EMOM:

1: 15/12 Cal Row/Ski/ Bike

2: 10 DB DL + 20m Farmers Walk

3: 6 Box Jump Overs- High Box

4: AMRAP HS Walk(20ft increments)

5: Walk

*Record total number of 20ft HS Walks

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