WEDNESDAY 072915

CrossFit Bako – Workout of the Day Strength/Skill Rope Climbs/ Weighted Hip Bridges 5 Hip Bridges with Barbell 3 to 5 Rope Climbs (legless if possible) Conditioning Metcon (Time) 5 Rounds for Time 10 Slam Ball Lunges (Ball Over Head) (20/15) 15 Ball Slams 30 Double-Unders Cash-Out Metcon (AMRAP – Reps) AMRAP 2 Minutes Toes […]