Mako Athletics – CrossFit
F: Metcon (AMRAP – Rounds and Reps)
Fitness:
0-10 minutes
Partner 1 Rows 150m
Partner 2 Holds Odd Object in the front rack
*3 Rounds(3/partner)
@ 10 min mark:
15 min AMRAP:
20 Odd Object Over Shoulder
20 Jumping CTBs
15 Synchro Burpees
100m Farmers Walk
P: Metcon (AMRAP – Rounds and Reps)
Teams of 2:
0-10 minutes
Partner 1 Rows 250m
Partner 2 Holds Odd Object in the front rack
*3 Rounds(3/partner)
@ 10 min mark:
15 min AMRAP:
20 Odd Object Over Shoulder
30 CTB PullUps
20 Synchro Burpees
100m Farmers Walk
Notes:
Odd Object: Athletes work together to complete 20 total
CTB PullUps: Athletes work at the same time to hit a total of 20 CTB PullUps
Synchro Burpees: 20 total: both athletes are on the ground and at the top of the rep at the same time.
