31MAY2018

Announcements

Pensacola Community Fitness Day – June 9th from 9am – 12pm Beginner-Friendly Workout – Bring Your Friends & Family!

Mako Athletics – CrossFit

View Public Whiteboard

F: Metcon (Time)

3 rounds for time of:

1 sub-0:55 250-m row

100 single-unders
If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

I: Metcon (Time)

Intermediate Option

5 rounds for time of:

1 sub-0:48 250-m row

100 unbroken single-unders
If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

P: Metcon (Time)

Performance

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

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