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.
