03122018   Recently updated !


CrossFit Bako – Workout of the Day

Competition

View Public Whiteboard

Skill

5-10 Mins of play

Metcon

Metcon (Time)

3 Rounds for Time

15 Power Cleans 135/95

15 Lateral Burpees
Go HARD! Just like we’ve done on our open workouts, PUSH it!

Strength/Skill

Front Squat (5-5-5-5 @60%)

For deload! Move the weight well, but it should be light and form should be perfect!