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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up

Barbell Warm-Up (No Measure)

5 Deadlifts

5 Hang Cleans

5 Front Squats

5 Strict Press

5 Good mornings

5 OHS
Then, Push Jerk and Spilt Jerk Review

Strength/Oly/Skill

E2MOM for 12 Minutes Split Jerk @ 70-80%

Split Jerk (6 Sets of 3 @ 70-80%)

Scale to Push Jerk/Push Press/Strict Press

Conditioning

Metcon (Time)

Annie on the Run

50-40-30-20-10

Double Unders

AbMat Sit-Ups

Run 200m before each round

(200m then 40/40, 200m then 30/30, etc)