Mako Athletics – CrossFit
Metcon (Time)
(25 min Cap)
Teams of 4:
For Total Time:
Partners 1&2 complete:
3 Rounds:
50/40 Cal Row
30 Front Squats @ 95-135/65-95
Partners 3&4 complete:
3 Rounds
100m Run Relay x2(athlete)
40 MB Sit Ups
-then switch
*Record total time.
Notes:
MB Sit Ups: Set Up the large mats outside for athletes to do the Sit Ups
– One Person does a MB sit up then hands the MB to the other to do.
-All work can be shared btw the pairs. Once completed, wait til the other pair completes their couplet and then switch. Record total time
-Cap the halfway point @ 12 minutes and have athletes switch at that time.
