By: Mako Athletics

Mako Athletics – CrossFit

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Metcon (AMRAP – Reps)

60 minutes on the Clock: Teams of 3:

Holleyman (12-15 minutes)

30 Rounds For Time

5 Wall Balls (20/14 lb)

3 Handstand Push-Ups

1 Power Clean (225/155 lb)

*one person completes a round, then the next

600m Sand Bag Relay (3-4 min)


Roy (10-15 minutes)

5 Rounds For Time

15 Deadlift (225/155 lb)

20 Box Jumps (24/20 in)

25 Pull-Ups

*partition reps as needed

600m Sand Bag Relay (3-4 min)





Ring Dip

Push Up

*partition as needed

600m Sand Bag Relay (3-4 min)


AMRAP of DT in remaining time

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)
*Challenge Each partner to compete an entire round by themselves. You may partition here though if needed

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