05012018


CrossFit Bako – Workout of the Day

Practice

View Public Whiteboard

Strength/Skill

Shoulder Press (Build to a Heavy 3 then 5×5 @ 75% on the 2:00)

Strict Press a heavy 3 then drop down to 75% of the 3 and do 5×5.

Metcon (Time)

3 Rounds for Time:

400m Run

15 Pull Ups

12 SA DB Thrusters 55/35 (12 R/12L)

9 DB Snatches (9L/9R)