Mako Athletics – CrossFit
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.
