24FEB2018

Mako Athletics – CrossFit

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F: Metcon (3 Rounds for time)

Fitness

Teams of 2:

0-6 min:

For Time:

15-12-9–6

Hang Power Snatches @ 65/45

* *each partner will complete all the reps in a round then the other.

**partner will hang from the bar in the hollow position.

6-12 min:

For Time:

70 MB Cluster(total)

*Switch every 7 Reps

**partner holds plank hold while other completes the row.

12-18 min:

For Time:

50-40-30-20-10

Plate Jumps Foward and Back

*each partner will complete all the reps in a round then the other.

**partner holds 45/35# plate overhead while other completes a round.

***Record time for each piece

P: Metcon (3 Rounds for time)

Performance

Teams of 2:

0-6 min:

For Time:

18-15-12–9

Hang Power Snatches @ 75/55

* *each partner will complete all the reps in a round then the other.

**partner will hang from the bar in the hollow position.

6-12 min:

For Time:

100 MB Cluster 20/14 (total)

*Switch every 10 Reps

**partner holds plank hold while other completes the row.

12-18 min:

For Time:

50-40-30-20-10

DU’s

*each partner will complete all the reps in a round then the other.

**partner holds 45/35# plate overhead while other completes a round.

***Record time for each piece

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