Mako Athletics – CrossFit View Public Whiteboard A: Overhead Squat (7×2 OT2M @ tempo@ 33×1) *Record you Last Quality Set. Focus sound mechanics for each rep. Start light and build only as you can maintain quality positions. F-B: Metcon (AMRAP – Rounds and Reps) Fitness 16 min AMRAP: 200m Run 12-9-6 WallBalls Jumping CTB PullUps…

Mako Athletics – CrossFit View Public Whiteboard F-A: Metcon (No Measure) Fitness 16 min EMOM: 1) 7-10 Straight Leg Raises on Rig 2-3) 10/side Single Leg Good Mornings w/ empty PVC or BB 4) 5-7 Box Dips Dips 23×2 P-A: Metcon (No Measure) Performance 16 min EMOM: 1) 7-10 Toes to Rings 2-3) 10-12/side Single…

Mako Athletics – Mako :30 View Public Whiteboard F: Metcon (Weight) Fitness: 21 min EMOM: 1: 15/12 Cal Row 2: 100ft/arm SA OH DB Carry 3: 12/9 Cal Bike 4: 8-10 Ring Rows 5: 9/6 Cal Ski 6: 100ft/Arm SA Farmers Carry 7: Walk/Rest P: Metcon (Weight) Performance: 21 min EMOM: 1: 18/15 Cal Row…

Mako Athletics – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 10 minute @ 80% 50m Sled Push- Heavy but steady 6 D Ball or Sandbag over shoulder -rest 5 minutes 10 minutes @ 80% 15/12 Cal Row 8 Burpee Box Jump Overs 24/20 (use hands to get over box) -rest 5 minutes 10…

Mako Athletics – Mako :30 View Public Whiteboard “Bend,Lift,Twist” (Time) 5 Rounds For Time: 21 Air Squats 15 KB Swings 53/35 5/ side KB Windmills *@ 0 and the top of ever minute complete 4 PullUps