CrossFit Bako – Workout of the Day
7-10 Minutes of Hinge Practice
Half-Kneeling “FIlly” Press (8-8-8-4-4-4)
In a lunge position, one Kb in the front rack, the other hand is pressing a dumbbell overhead.
Each set is for both arms.
Metcon (3 Rounds for reps)
3 Min AMRAP
Max Unbroken Power Cleans 135/95
30 Double Unders/90 Singles
Max Burpees over the Bar
Repeat for 3 rounds.
Max unbroken Power cleans means one unbroken set, once you drop the bar, move straight to the Double Unders, then burpees are for the remainder of the AMRAP