Mako Athletics – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“New Years Eve

30 minutes on the clock:

Teams of 3:

-with one partner working at a time, try to partition the reps equally.



Power Cleans 135/95

Ring Dips


30 Snatches 135/95


150 Wall Balls 20/14


30 Clean & Jerk 135/95


AMRAP in remaining time:

5 PullUps

10 Push Ups

15 Air Squats

*Complete Cindy as a relay; one partner completes a full round then the next.

*Record your total number Rounds and Reps of Cindy.”

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