06172017


Announcements

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

CrossFit Bako – Workout of the Day

Metcon

Metcon (Time)

3 Rounds:

6 Rope Climbs

30 Burpee to 6″ Target

40 Dumbbell Snatch 50/35lbs

Metcon (Time)

For total time:

2 Rounds

120 Double Unders

30 Clean and Jerk 135/95lbs

Rest 2:00

2 Rounds

80 Double Unders

20 Clean and Jerk