01062018


CrossFit Bako – Workout of the Day

Strength/Skill

Deadlift (E3MOMx15)

Every 3 minutes:

5 Deadlifts 60-85%

5 Single Leg Box Jumps(Start SMALL(like 1 or two 25s small) and go up as(or if) you can. 5 EACH LEG

Metcon

Metcon (Time)

“DB Lizzy”

30-20-10

DB Front Squats 55/35

Ring Dips