06152017


Announcements

No 9:15 am or Kids CrossFit on Thursday June 22nd

CrossFit Bako – Workout of the Day

PRACTICE

Strength/Skill

Deadlift (7×5 @ 5-15lbs heavier than last week)

Still continuing with our zero bounce.

Mobility

Set a timer for 15 Mins.

Work Ankles and hips. Along with running prep stretches.

Metcon

Metcon (Time)

12 Thrusters 95/65

10 Thrusters 115/85

8 Thrusters 135/95

6 Thrusters 155/105

4 Thrusters 175/115

2 Thrusters 185/125

12 Min CAP
THIS SHOULD GET VERY HEAVY

Scale appropriately and make sure you have room to jump each time in equal parts.