Mako Athletics – CrossFit
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
