12182017   Recently updated !

CrossFit Bako – Workout of the Day Metcon Metcon (No Measure) 10min EMOM 1: :25 L Sit(Paralettes, boxes, etc) 2: :40 Hollow Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups10 Min CAP Go over both movements with your athletes! Strength/Skill Sumo Deadlift (10-8-6-4-2)