06012018


CrossFit Bako – Workout of the Day

Summer is Here! Time to really double down on your commitment! Make sure we are hydrated throughout the day not just at the gym!

Practice

View Public Whiteboard

Strength/Skill

Metcon (Weight)

EMOMx16

Odds- 5Weighted Pull up

Evens- 3 Strict Press 50%+
every minute increasing weight!

Metcon

Metcon (AMRAP – Reps)

5 Rounds

2 Min AMRAP

4 Cleans 225/165(power or squat)

Max 20m Shuttles in remaining time

Rest 2 min
This should be HEAVY but also nothing impossible. Know your maxes and scale to around 80-85%. If you do it touch and go, go heavier and challenge yourself =)