12OCT2019

Mako Athletics – CrossFit

A: Metcon (Weight)

16 minutes to complete:

4 Rounds For Quality:

6-8 Clean Grip RDL @ tough weight

6-8 Double KB Bent Over Rows @ Tempo 31×1

20-25 Hollow Rocks
Record weight used on RDL

B: Metcon (Time)

Teams of 3:

For Time:

120 Cal Row

60 Box Step Overs 24/20-unweighted

120 DB Front Squats 35-50/20-35

60 Box Step Overs 24/20-unweighted

120 Cal Row

*partition reps however you want.

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