Mako CrossFit – Endurance View Public Whiteboard Metcon (Calories) 40 minute Air Assault for max calories *It would be smart to make sure you know how to pace here. If you come out hot, you won’t do well. Max sure to avoid big bursts as well. I’m looking for a consistent pace.
Mako CrossFit – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) 20 min AMARAP: Teams of 2: One person completes a round while the other rows for calories: 9 Air Squats 7 V-Ups or V-tucks 5 Push UpsRecord number of complete reps in first column and number of total row cals in the second
Mako CrossFit – CrossFit View Public Whiteboard Front Squat ( @85% x3 x5 -every 3 min on the min) -On the first rep, pause 3s in the bottom Metcon (AMRAP – Reps) 7min AMRAP: CTB Hang Squat Clean 105/70 3.3/6.6/9.9/12.12/15.15…. Aux: Metcon (Weight) Aux: Back Ext. Hold 3 x 30sec Reverse Flys 3 x 12
Mako CrossFit – CrossFit View Public Whiteboard A: Split Jerk (x3 x5 – every 2 min on the min) Build from last week. Split Jerks OR Push Press A: Push Press (x3 x5 -every 2 min on the min) record heaviest triple Metcon (Time) 3 Rounds For Time 75 DU’s 25 Power Cleans @ 95/659
Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) 2 mile tempo run *Push the pace here. This should be very challenging! When finished, spend 20 minutes working on mobility and cooling down. Make sure you are HYDRATED!!!!