08MAR2018

By: Mako Athletics

Mako Athletics – CrossFit

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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

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