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By Mako Athletics | January 23, 2018

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18FEB2019

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Weight) Fitness: 24 minute EMOM: 1: 10 Heavy KB Swings(banded is an option) 2: Push Up/Box Dip/Dip 3: Rest P: Metcon (Weight) Performance: 24 minute EMOM: 1: 2 TnG Power Snatch-building 2: Dip/Ring Dip/Strict Ring MU’s 3: RestRecord top PS weight *minute 2: choose one of…

16FEB2019

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (AMRAP – Rounds and Reps) Fitness: 12 min AMRAP: 6 Sit Ups 5 BB Deadlifts 4 Push Ups P: Metcon (AMRAP – Rounds and Reps) Performance: 12 min AMRAP: 6 Toes To Bar 5 Power Cleans 115/75 4 Handstand Push Ups

15FEB2019

Mako Athletics – CrossFit View Public Whiteboard Back Squat (Build to a 2RM) F(B): Metcon (No Measure) Fitness: 2 Rounds: Max Set WallBalls @ 14/10 Max Set Good Mornings @ 30% bodyweight Max Hollow Hold -Rest as needed P(B): Metcon (No Measure) Performance: 2 Rounds: Max Set WallBalls @ 30/20 Max Set Good Mornings @…

14FEB2019

Mako Athletics – CrossFit View Public Whiteboard Metcon (Time) For TIme: 10-8-6-4-2 DB Burpee @ 50/35 100ft Farmers Walk 10-8-6-4-2 Hang DB Clean and Press 100ft Farmers Walk

13FEB2019

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (AMRAP – Reps) Fitness: 4 minutes on the clock: 250m Row 200m Run AMRAP: Pick one: -Kipping PullUps -Banded Strict PullUps -rest 2 minutes x 4 Round*record your total reps of the gymnastic movement. P: Metcon (AMRAP – Reps) Performance: 6 minutes on the clock: 500m…