Workouts

21JUL2018

Mako Athletics – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 200m Run 2-4-6-8-10…… Sand bag over shoulder*Sand bag/ Medball/ Dball can all be used

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20JUL2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: For Time: 50 WallBalls 14/10 50 MB Sit-ups 50 MB Cleans 50 MB Push-ups P: Metcon (Time) Performance: For Time: 50 WallBalls 20/14 50 TTB 50 FS @ 135/95 50 HSPU’s

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19JUL2018

Mako Athletics – CrossFit View Public Whiteboard Metcon (Time) Teams of 2: For Time: 1500m Row 300 DU’s 1500m Row

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18JUL2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (AMRAP – Rounds and Reps) Fitness: 9 min AMRAP: Hang Power Snatch 95/65 Burpee Box Jumps 24/20 1.2.3.4.5.1.2.3.4.5. *continue the pattern until the time is up*continue the pattern until the time is up P: Metcon (AMRAP – Rounds and Reps) Performance 9 min AMRAP: Power Snatch…

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17JULY2018

Mako Athletics – CrossFit View Public Whiteboard F: Front Squat + Push Jerk ((3 +2) x 5 sets) P: Clean and Jerk (Clean and Jerk 2.2.2.2.2) – one set every 3 minutes – Don’t need to be TnG, but no more than 10-15 secs between reps

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