04JUL2018

Mako Athletics – CrossFit

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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