05102018   Recently updated !


CrossFit Bako – Workout of the Day

Practice

View Public Whiteboard

Skill

7-10 Minutes of Hinge Practice

Strength/Skill

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.
Tempo: 30X1

Each set is for both arms.

20mins

Metcon

Metcon (3 Rounds for reps)

3 Min AMRAP

Max Unbroken Power Cleans 135/95

30 Double Unders/90 Singles

Max Burpees over the Bar

Rest :30

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