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.
