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CrossFit Bako – Workout of the Day

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Warm-up

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Strength/Oly/Skill

Shoulder Press (5 reps @70%)

Shoulder Press (5 reps @75%)

Shoulder Press (5+ reps @80%)

Conditioning

Metcon (4 Rounds for reps)

AMRAP 3:00 x 4

30 Shoulder to Overhead 115/75lbs

30/24 Calorie Row

Max Bar Muscle Ups in remaining time

Rest 2:00