04AUG2018

Mako Athletics – CrossFit

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F: Metcon (Time)

Teams of 2:

For Time:

1600M Row(switch every 400m)

100 Wall Balls 14/10 (Switch every 10)

1 mile Run Relay w/ MB(each athlete runs 200m at a time/4 each)

100 DL @ 115/85(switch every 10)

80 DB Front Squats 35/20 (Switch every 8)

P: Metcon (Time)

Teams of 2:

For Time:

2k Row(switch every 500m)

100 Wall Balls 20/14(Switch every 10)

1 mile Run Relay w/ MB(each athlete runs 200m at a time/4 each)

100 DL @ 155/105(switch every 10)

80 DB Front Squats 50/35 (Switch every 8)

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