03132018


CrossFit Bako – Workout of the Day

Practice

View Public Whiteboard

Metcon

Skill

Emomx7

TALL JERKS by feel

*We have done these muliple times now and we should be tempering the movement with weight and finding good positions and movements with a little more weight!

Metcon (4 Rounds for reps)

4 RFQIT on the 3:00

100m Sled push(empty)

8 Jumping lunges(each Leg)

Max Strict CTB Chinups

–2min cap each round–
Scale to Chin over the bar or Ring Rows with supine grip!

Strength/Skill

Bench Press (4Rounds on the 2:00)

20 seconds max reps at Bw or 2/3 BW