02142018


CrossFit Bako – Workout of the Day

Practice

View Public Whiteboard

Skill

Tall Jerk (Toes) (3 Jerks EMOM (by feel))

Press the bar to the forehead and rise to the tip does. Dynamically press under the bar and move into the split position.
EMOMx8

Strength/Skill

Front Squat (12-12-12-12-(12))

Use 20 RM +2%

Metcon

Metcon (AMRAP – Rounds and Reps)

QAMRAP 10

10 Overhead Squats 115/85

10 Toes to bar

200m Run