Mako Athletics – Mako Burst View Public Whiteboard B: Metcon (AMRAP – Reps) 20sec on, 40s off @ 90% Sprint Pace Row DB Push Press Ski No Push Up Burpee Plate jump x4 Rounds

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: @ steady effort or recovery pace: 800m run buy in *Partition as needed 80/60 Cal Ski 80/60 Cal Bike-erg or AB 80/60 Cal Row 800m run buy out P: Metcon (Time) Performance @ steady effort or recovery pace: 1 mile run buy in *Partition…

Mako Athletics – Mako Burst View Public Whiteboard B: Metcon (3 Rounds for reps) WallBalls Rest Kettlebell Swings Rest Sit Ups Rest x 3 Rounds

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (AMRAP – Rounds and Reps) Fitness: 15 min AMRAP: 20 WallBalls 15 Kettlebell Swings 10 Seated DB Strict Press P: Metcon (AMRAP – Rounds and Reps) Performance: 15 min AMRAP 25 WallBalls @ 20/14 15 Kettlebell Swings 53-70/35-53 10 HSPU’s or Strict HSPU’s

Mako Athletics – Mako Burst View Public Whiteboard B: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 200m Run 12 Air Squats 6 Push Ups