Mako Athletics – CrossFit
Metcon (Time)
For Time:
Teams of 3:
30 BS @ 225/145 | 275/185 | 315/205
1200m Run Relay (200m increments)
45 BS @ 185/125 | 225/145 | 275/185
600m Sand Bag Run Relay (200m increments)
60 BS @ 155/105 | 185/125 | 225/145
400m Sled Push-heavy(partition as needed)
*pick a weight scheme that you and your team can complete with confidence.
Aux: Metcon (No Measure)
12 minutes to complete:
90 seconds Pike Hold or L-Sit
3×15 Hip Extensions on GHD
120 seconds Plank Hold or 45º Hold on Wall
*partition as needed
