060719


CrossFit Bako – Workout of the Day

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Steady Rounds

10 Banded Good Mornings

10 Ring Rows

2k Bike

Strength/Oly/Skill

Shoulder Press (3RM Strict Press)

Conditioning

Metcon (Time)

40 DB Thrusters 50/35lbs

40/24 Calories on Bike

*6 Minute Cap

Conditioning Accessory

5k Run (Time)

Max Effort 5k Run