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By Mako Athletics | January 23, 2018

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22MAY-B

Mako Athletics – Mako Burst View Public Whiteboard B: Metcon (AMRAP – Rounds and Reps) 2 minute ARMAP: 200m Run 15 Air Squats AMRAP Jumping PullUps -rest 1 minute x 5 RoundsPick up where you left off each round

22MAY2019

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (AMRAP – Rounds and Reps) Fitness: 15 min AMRAP: 200m Run 10 FS 10 Burpee 10 Jumping CTB’s P: Metcon (AMRAP – Rounds and Reps) Performance: 18 min AMRAP: 400m Run 16 FS @ 155/105 12 Burpee CTB’s

21MAY-B

Mako Athletics – Mako Burst View Public Whiteboard B: Metcon (AMRAP – Rounds and Reps) 11 min AMRAP: 10 DB HPC 9 DB PP 8 BJ or Step Up

21MAY2019

Mako Athletics – CrossFit View Public Whiteboard F(A): Metcon (No Measure) Fitness 10 min EMOM: 1 :20s DIp Support Hold 2: 20s of Single Jumps(make attempts at DUs) P(A): Metcon (AMRAP – Reps) Performance 10 minute EMOM: 1: 20sec Ring Support Hold 2: 20sec DUs *record total & DUs F(B): Metcon (Time) Fitness For Time:…

20MAY-B

Mako Athletics – Mako Burst View Public Whiteboard B: Metcon (Time) For Time: 27-21-15-9 KB Swings Kipping Straight Leg Raises or Knee Tucks