Mako Athletics – CrossFit

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Metcon (3 Rounds for reps)

10 minute @ 80%

50m Sled Push- Heavy but steady

6 D Ball or Sandbag over shoulder

-rest 5 minutes

10 minutes @ 80%

15/12 Cal Row

8 Burpee Box Jump Overs 24/20

(use hands to get over box)

-rest 5 minutes

10 minutes @ 80%

15/12 Cal Bike

10 ub KB Sumo DL-heavy
Move at a steady pace throughout. Scale weight as needed.

Larger classes will start in different spots.

*Record completed Rounds for each 10 minute piece.

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