CrossFit Bako – Workout of the Day


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Back Squat (3-3-3-3-2-2 @60-75%(Strict Tempo))

Tempo Back Squats @ 30X1

Tempo Definition: 4 Numbers, First number is your eccentric loading time, for squats thats how long on the way down. Second is Pause time at peak tension, so the bottom of the squat. Third is Concentric motion tempo, so standing up the squat. 4th is pausing under Load, or top of the squat.

If any of the Tempos have an X, then is it is up to the individual as to how fast to move it.


Metcon (Time)

EMOMx 10

80m Sprints
Start At the Top Of the driveway(blue line) finish at the walls.