04172018   Recently updated !


CrossFit Bako – Workout of the Day

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Strength/Skill

Turkish Get Up (3-3-2-2-1-1)

Play around with something challenging

Half-Kneeling “FIlly” Press (4×6 (each Side) 3011)

In a lunge position, one Kb in the front rack, the other hand is pressing a dumbbell overhead.

Metcon

Metcon (Time)

4 Rounds For TIme:

12 Alternating Dumbbell Snatch 55/35

12 Burpees

12 Toes To bar

40 Double Unders