Mako Athletics – CrossFit Metcon (Time) TEAMs of 2: For Time: 400m Sandbag Carry 50-40-30 Deadlifts 185-205/135-145 SA DB Push Press 35-50/25-35 400m Sandbag Carry 100 Alt DB Snatch DB 35-50/25-35 *while partner holds Sandbag in the Front Rack

Mako Athletics – CrossFit FIT: Metcon (2 Rounds for reps) Fitness 10 min AMRAP: 200m Run 6 Ring Rows 12 Box Jump/Step Ups -rest 5 minutes 10 min AMRAP 200m Run 10 Plate Ground to Overhead 20 Air Squats 10 Plate Ground to Overhead 20 Air Squats PER: OHANA MAMA (2 Rounds for reps) 10…

Mako Athletics – CrossFit A: Front Squat ( OT4M X12 x 3 sets-building from 45%) F(B): Metcon (Time) Fitness For Time: 21-15-12-9 WallBalls Kipping Knee Tucks P(B): Metcon (Time) Performance For Time: 21-15-12-9 WallBalls 20/14 TTB Rx+ 30/20 for the WB Auxiliary 3×12-15 Good Mornings *superset w/ 20 alt Shoulder Taps in the plank

Mako Athletics – CrossFit BURPE: 3 minute AMRAP Burpees (AMRAP – Reps) Burpees are jump and clap HSPUs: 3 minute AMRAP HSPU’s (AMRAP – Reps) Complete as many kipping HSPU’s as you can in 3 minutes…This would is to test your ablilty to hit managable sets and recover quickly to do it again.. Only hit…

Mako Athletics – CrossFit FIT: Metcon (Time) Fitness For Time: 75 SU’s 30 Odd Object Over Shoulder 100ft Odd Object Carry 75 SU’s 20 Odd Object Over Shoulder 100ft Odd Object Carry 75 SU’s 10 Odd Object Over Shoulder 100ft Odd Object Carry PERF: Metcon (Time) Performance For Time: 75 DU’s 30 Odd Object Over…