Mako Athletics – CrossFit
F: Metcon (AMRAP – Reps)
tness
4 min on the clock:
200m Row-buy in
AMRAP:
10 Sit Ups
8 Push-ups
-rest 4 min
4 min on the clock:
200m Row-buy in
AMRAP:
8 Hollow Ups
6 Seated DB Press
-rest 4 min
4 min on the clock:
200m Row-buy in
AMRAP:
6 Hanging Knee Raises
4 DB Hang Clean and Press
-rest 4 min
P: Metcon (AMRAP – Reps)
Performance
4 min on the clock:
250m Row-buy in
AMRAP:
10 Sit Ups
8 Man Makers (Push Up + Row each arms w/DBs) 50/35
-rest 4 min
4 min on the clock:
250m Row-buy in
AMRAP:
8 V-Ups
6 Seated DB Press
-rest 4 min
4 min on the clock:
250m Row-buy in
AMRAP:
6 TTB
4 DB Hang Clean and Press
-rest 4 min
