05042018


CrossFit Bako – Workout of the Day

Competition

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Metcon

Metcon (Time)

Buy in:

100 Double Unders

12 Renegade Rows

5 Wall Walks



5 Rounds

60m Farmer Carry (Heavy)

25 Hammer Strikes

5 Clean and Jerks
Clean And Jerks Weight:

Rnd1- 135/95

Rnd2- 155/105

Rnd3- 185/115

Rnd4- 205/125

Rnd5- 225/135

For people who are new or have not been able to demonstrate safe and effective striking technique will sub Ball Slams instead of strikes