By: Mako Athletics

Mako Athletics – CrossFit

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F: Metcon (Time)


@ 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)


@ 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)


(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

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