05172018   Recently updated !


CrossFit Bako – Workout of the Day

practice

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Strength/Skill

Metcon (Weight)

KB Complex

For weight; 1 round on each side

6 KB Cleans(swinging)

6 Shoulder 2 Overhead

6 Front Squat

6 OH Lunges

1 Round on each arm required.

Metcon

Metcon (AMRAP – Rounds)

12 Min QAMRAP

50 DUs

12 Toes To Bar

12/9 Calorie Row

12 Ring Dips

Rest :30