Mako Athletics – CrossFit
A: Metcon (AMRAP – Reps)
10 min EMOM
Odd: 100ft Farmers Walk-AHAP
Even: AMRAP Box Step Over- unweighted
Record total reps of Box Step Overs
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
20 min AMRAP:
200m Run
20 KB Russian Swings
20 Sit Ups
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
20 min AMRAP:
400m Run
30 Russian KB Swings
20 Sit Ups
KB Swings: Banded or Double are an option
Auxiliary
3×15/side Rear Foot Elevated Spilt Squats
