02122018


CrossFit Bako – Workout of the Day

Practice

View Public Whiteboard

Strength/Skill

Box Jumps (Multiple Depth Jumps (high to Low))

This time we want you guys landing from a taller box and working down to a smaller box.

(Example: 4 Boxes in a row, you Start on a 36in Box land and rebound to a 30, land and rebound to a 24 and land and rebound to a 20.)

Split Jerk (5-5-5-5-5)

Building up to 75% ish. Should be a 7/10 in difficulty!

Metcon

Metcon (AMRAP – Reps)

6 RFQ :20 on/ :40 Off

SA DB Thrusters @ 25/17% BW

DB Russian Twists
Switch arms every ROUND