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

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 @…

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

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…

Mako Athletics – CrossFit View Public Whiteboard A: Metcon (Weight) Everyone: 20 min EMOM: 1: 3 Front Squats @ 33×1 2: 2 Seated Broad Jump*The focus of the FS is position over load. Start light and build slowly. Only go as heavy as your form allows. **Scale for the Seated Broad Jump- Seated Jump As…