21OCT2019

By: Mako Athletics

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

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