Mako Athletics – CrossFit Metcon (AMRAP – Reps) Teams of 3: 0-10 minutes Max Row Calories 10-20 minutes Max WallBalls 20/14 20-30 minutes Max Ski/ Bike Calories

Mako Athletics – CrossFit F(A): Thruster (x5 on the 2 min x 6 sets) P(A): Thruster (1RM in 12 minutes) F(B): Metcon (AMRAP – Rounds and Reps) Fitness 12 minute ARMAP: 8 DB DL 8 DB Power Cleans 8 DB Front Squats 8 DB Push Press 8 DB Alt Reverse Lunge Steps in Place 8…

Mako Athletics – CrossFit F(A): Metcon (No Measure) Fitness 6 min for Quality(moving steady): 7 Banded CTB 10 Heavy Russian KB Swings P(A): Metcon (No Measure) Performance 6 min for Quality(moving steady): 5 Strict Pull Ups 10 Heavy Russian KB Swings *weight the pull up able F(B): Metcon (AMRAP – Rounds and Reps) Fitness 20…

Mako Athletics – CrossFit Fit: Metcon (Time) Fitness 12 Days of Christmas 2019 For Time: 1 DB man maker (push up, row, row) 2 Knee Tucks 3 Push-Ups 4 DB Push Press 5 DB HPC 6 DB DL 7 Burpees 8 WallBalls 9 Box Jumps/ Step Ups 10 Alt DB Power Snatches 11 Med-Ball Squats…

Mako Athletics – CrossFit F(A): Fitness Fran (Time) For Time: 21 Thrusters @ 75/55 30 Jumping PullUps 15 Thrusters 20 Jumping PullUps 9 Thruster 10 Jumping PullUps P(A): Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups10 min Time Cap B: Metcon (Weight) 4 Rounds For Quality: Good Mornings x8-10 Double DB Bent Over Row x8-10Record…