Mako Athletics – CrossFit

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Metcon (Time)

Teams of 4:

*Follow the Leader:

each person goes through triplet. Once partner one finishes the first movement, then next partner can start.

For Time:

2 Rounds:

10/arm SA DB Push Press 50/35

10/8 Cal Air Bike-sprint

10 PullUps/Ring Rows

-immediately into:

2 Rounds:

20 Alt DB Snatches 50/35

10/8 Cal Ski-sprint

10 Ring Dips(no more than 2 sets)
*scale reps, cals and weight to be unbroken and fast. It is a must to move quickly through the work

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