17OCT2019

Mako Athletics – CrossFit

A: Metcon (Weight)

3 Rounds For Quality:

6-8 Pendlay Row

50ft/side SA KB Overhead Walk

50ft/side SA Farmers Walk

Metcon (9 Rounds for time)

On the 3 minutes @ 85-90% -alternate movements

200m Run

250m Row

500m Bike

x 3 Rounds

*goal is to get the same time each round for each movement.

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