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!
