05092018   Recently updated !


CrossFit Bako – Workout of the Day

Practice

(Late post, sorry WODIFY was not working for most of the day)

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Weightlifting

Back Squat (Build to heavy triple in 12 Minutes. )

After the triple, take 80% of the triple for 3×5.

Working weights will have 2:00 rest between.

Metcon

Metcon (Time)

FQT

800m Run

60 Push Ups

45 Pull Ups

800m Run