30NOV2019

By: Mako Athletics

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.

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