Mako Athletics – CrossFit
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)
(200m/partner)
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)
(200m/partner)
“JT”
21-15-9
HSPU
Ring Dip
Push Up
*partition as needed
600m Sand Bag Relay (3-4 min)
(200m/partner)
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
