Mako Athletics – CrossFit

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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

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