Mako Athletics – CrossFit

FIT: Metcon (2 Rounds for reps)

Fitness

10 min AMRAP:

200m Run

6 Ring Rows

12 Box Jump/Step Ups

-rest 5 minutes

10 min AMRAP

200m Run

10 Plate Ground to Overhead

20 Air Squats

10 Plate Ground to Overhead

20 Air Squats

PER: OHANA MAMA (2 Rounds for reps)

10 min AMRAP:

200m Run

6 Pull-Ups

12 Box Jump/Step Ups 24/20

-rest 5 minutes

10 min AMRAP

200m Run

5 Ground to Overhead 95/65

23 Air Squats

5 Ground to Overhead

23 Air Squats

*GTO may be a C&J or PS

Record Total reps of each, 200m Run = 2 Reps
Congratulations to Sarah Deavenport on 5 years at Mako. CHEERS!

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