By: Mako Athletics

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Mako Athletics – CrossFit

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Metcon (AMRAP – Rounds and Reps)

30 min of quality movements @ easy pace:

-500m Ski/.5mil Bike(alternate each round)

15-20sec Active Hang

15-20sec Passive Hang

-400m Jog/Walk

15/side Plank Hold

15-20 sec Dip Support Tuck Hold-Box or Matador

-500m Row

30s Hollow Hold

30s Arch Hold

-Rest needed
Record complete rounds and movements completed in full.

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