Mako Athletics – CrossFit
F: Metcon (Time)
Fitness:
@ steady effort or recovery pace:
800m run buy in
*Partition as needed
80/60 Cal Ski
80/60 Cal Bike-erg or AB
80/60 Cal Row
800m run buy out
P: Metcon (Time)
Performance
@ steady effort or recovery pace:
1 mile run buy in
*Partition as needed
100/80 Cal Ski
100/80 Cal Bike-erg or AB
100/80 Cal Row
1 mile run buy out
S: Metcon (Time)
Sport
(To be done outside of class due to time)
“Machine Murph”
*Created by Jason Leydon of CrossFit Milford
For TIme:
1 mile run
100 Cal Ski
200 Cal Row
300 Cal AB
1 mile run