By: Mako Athletics

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.

Related Posts

Get Started With Mako Athletics

Blog Post Form

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!