Mako Athletics – CrossFit
F: Metcon (3 Rounds for time)
Fitness:
Teams of 3
(Each For Time)
@00:00
6x 200m Run Relay (optional:sandbag)
120 DB Push Press 35/20
24 Seated Rope Pulls to standing (lower yourself each rep)
@20:00
3k Row
150 Wall Balls 20/14
@40:00
600 SU’s
60 Synchro burpee
Cap is 20 + reps remaining
P: Metcon (3 Rounds for time)
Performance:
Teams of 3
(Each For Time)
@00:00
1 mile Run w/ Sandbag
120 HSPU’s
15 Rope Climbs
@20:00
3k Row
200 Wall Balls 20/14
@40:00
600 DU’s
100 Synchro burpee
Cap is 20 + reps remaining