Mako Athletics – CrossFit F(A): Hang Power Clean ( x4 on the 45 seconds for 8 sets) *light- moderate load(skill focus) P(A): Clean High Pull + Hang Power Clean ( (1+2) on the 45 seconds for 8 sets) *Build slightly but focus more on speed/ technique than maxing out. **Hang Squat Clean is an option…

Mako Athletics – CrossFit Fit: Metcon (AMRAP – Reps) Fitness 1 minute @ Each Row for Cals Hang Power Snatch 45/35 Box Step Ups Thrusters 45/35 Odd Object Over Shoulder Rest x 3 Rounds P: Metcon (AMRAP – Reps) Performance 1 minute @ Each Row for Cals Hang Power Snatch 75/55 Box Jumps 20″ for…

Mako Athletics – CrossFit F: Metcon (AMRAP – Rounds and Reps) Fitness: 0-10 minutes Partner 1 Rows 150m Partner 2 Holds Odd Object in the front rack *3 Rounds(3/partner) @ 10 min mark: 15 min AMRAP: 20 Odd Object Over Shoulder 20 Jumping CTBs 15 Synchro Burpees 100m Farmers Walk P: Metcon (AMRAP – Rounds…

Mako Athletics – CrossFit F: Metcon (3 Rounds for reps) Fitness 0-7 minutes 200 Run Max set DB Push Press 7- 14 minutes 200m Run Max set DB Thrusters 14-21 minutes 200m Run Max set KB Swing P: Metcon (3 Rounds for reps) Performance 0-7 minutes 200m Run Max set HSPU’s 7-14 minutes 200m Run…

Mako Athletics – CrossFit A: Back Squat ( x 8 OT4M x 4 sets) -start @ 60% and build Option 2, choose a tough weight and move well F(B): Metcon (4 Rounds for time) Fitness Start a new round on the 5 minutes 200m Row 14 Alt DB Hang PC & Press 15 WallBalls x…