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CrossFit Bako – Workout of the Day

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Strength/Oly/Skill

Back Squat (Every 3 minutes, for 15 minutes (5 sets) @ 65%)

Conditioning

Metcon (Time)

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Time cap = 12 minutes