01022018   Recently updated !


CrossFit Bako – Workout of the Day

Strength/Skill

Shoulder Press (Work up to a heavy in 10 Mins, then 3×5 @80%)

Pull-ups (5×5 (weighted if possible))

Chin ups today! Switch that grip up!

Metcon

Metcon (AMRAP – Reps)

1 Min of Power Cleans 135/95

1 Min of Double Unders

2 Min of Power Cleans

2 Min of Double Unders

3 min of Power Cleans

3 Min of Double Unders