06052018


CrossFit Bako – Workout of the Day

Practice

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Strength/Skill

Half Kneeling Arnold Press(Single arm) (5×8 Increasing each set(8 per arm))

In the kneeling Position, arnold press for reps.
SUPER SET:

1a 5×8 Half Keeling Arnold Press

1b 5×8 Strict Pull Up

Rest :90

2. 3×10 Man Makers Rest :90sec

Metcon

Metcon (Time)

For Time:

100 Double Unders/300 Singles

70 KB Swings 53/35

30 Burpee Box Jumps 20 Inches