Mako Athletics – CrossFit

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F: Metcon (AMRAP – Rounds and Reps)

Fitness

12 min AMRAP:

200m Run

12 DL

12 Box Dips

P: Metcon (Time)

Performance

**Partition all DL & Ring Dips btw the runs**

For Time:

400m Run

30 DL @ 185-205/125-135

30 Ring Dips

400m Run

20 DL

20 Ring Dips

400m Run

10 DL

10 Ring Dips

A: Metcon (No Measure)

Auxiliary:

3x 12-15 SA DB Row

100 Hollow Rocks*

2:00 weighted Sorenson Hold*
*partition as needed

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