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CrossFit Bako – Workout of the Day

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Strength/Oly/Skill

Every 2 minutes, for 10 minutes (5 sets):

Back Squat (Set 1 – 5 reps @ 55%)

Back Squat (Set 2 – 5 reps @ 65%)

Back Squat (Set 3 – 3 reps @ 75%)

Back Squat (Set 4 – 2 reps @ 85%)

Back Squat (Set 5 – 2 reps @ 90%)

Strength/Oly/Skill

Every 3 minutes, for 9 minutes (3 sets):

Back Squat (3 sets of 4 @85%)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

“Strict Cindy”

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats