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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

3 Steady Rounds

Bike 1/2 mile

15 Good Mornings

15 Empty Bar Overhead Squats

Strength/Oly/Skill

Hang Snatch (3 Reps @ 70%+)

E2MOM for 12 Minutes

Conditioning

Metcon (Time)

5 Rounds for Time:

21 Sumo Deadlift High Pull 95/65lbs

2 Rope Climbs

Conditioning Accessory

Metcon (12 Rounds for time)

Bike 250m x 12

Rest :90

Strength Accessory

Deadlift (3×3)

Gymnastics Accessory

Metcon (No Measure)

EMOM for 10 Minutes

Complete 10 Push Ups, Unbroken if possible