Mako Athletics – CrossFit

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A:Fit: Metcon (Weight)

Fitness

5 Rounds For Quality:

7 BB HPC @ Technique load

-immediately into:

20-30s Reverse Plank Hold or Matador Support Hold

*start a new round on the 3 minutes
-record weight used on HPC

A:Per: Metcon (Weight)

Performance

5 Rounds For Quality:

7 HPC @ building

-immediately into:

20-30s Ring Support Hold

*start a new round on the 3 minutes
*Record top weight on HPC

*Notes:

HPC-Start light and build. Keep reps smooth and Unbroken

Ring Support can scaled to Matador Hold or Plank Hold/ Ring Plank Hold

B:Fit: Metcon (Time)

Fitness

Teams of 3:

5x200m Row Sprint

No rest btw athletes or rounds.

Each athlete will complete 5 sets of 200m Row Sprints,Teams of 3:

5x200m Row Sprint

No rest btw athletes or rounds.

Each athlete will complete 5 sets of 200m Row Sprints
,

B:Per: Metcon (Time)

Performance

Teams of 3:

5x250m Row Sprint

No rest btw athletes or rounds.

Each athlete will complete 5 sets of 250m Row Sprints
(15 min CAP)

*The goal is to decrease the time it each round. Start @ 85% Max effort and build slightly

Record total Time

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