Mako Athletics – CrossFit
Metcon (Distance)
:30s ON/:30s OFF
Run
x 5
-rest 2 min
Bike/Ski(either or)
x 5
-rest 2 min
Row
x 5
-ON Pace should be a a tough pace you that is challenging to constantly hold.
-OFF Pace is either walking pace or rest.
Metcon (No Measure)
Skill work is athlete’s choice!
–The class can take a vote on what they want the coaches to help them with
