Mako Athletics – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 DB Hang Power Clean 5 Strict DB Press 50ft DB Mixed Carry(Overhead & Front Rack 10 Burpees lateral over DBs*you choose the weight

Mako Athletics – Mako Burst View Public Whiteboard B: Metcon (2 Rounds for time) 4 Rounds(Each For Time: 200m Row 15 KB Swings 10 Box jump/step overs -rest 1 min *record your fastest and slowest rounds

Mako Athletics – CrossFit View Public Whiteboard Gymnastics Gymnastics Skill: 10 min EMOM :30s of work :30s of rest *Pick a skill/ skill set:(A or B) A)Ring MU’s —or— Skill Set -alt. btw: -Ring Support Hold -Ring Rows B) Strict PullUps Skill Set -alt btw: -Banded Assisted Chin over Bar Hold -Active Hang Swing ‘n…

Mako Athletics – Mako Burst View Public Whiteboard B: Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 DB Burpee DL 10 DB Hang Power Clean 20 Walking Lunge Steps(no weight)

Mako Athletics – CrossFit View Public Whiteboard Metcon (No Measure) 5 min of Row 2 min shoulder taps in plank Rest 1 min 4 min of Ski 2 min Straight Leg Raises Rest 1 min 4 min of Run 2 min Walking Lunges Rest 1 min 4 min of Bike 2 min V-Ups