Mako Athletics – CrossFit

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Metcon (Time)

Teams of 3 working at an Aerobic Effort Pace:

For Time:

10,000m Bike

5,000m Row

4,000m Run
30 min time Cap


*athletes can work on different movements at the same time until the target distance is reached for each movement.

*if you are unsure of your intensity pace, breathe in and out the nose only as much as possible.This will help keep you at an AE Pace.

Metcon (No Measure)

Once Finished:

Complete the following solo:

60 Hollow Rocks

60 Glute Bridges

3:00/side Side Plank

*partition as needed

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