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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

4 Steady Rounds

12 Russian Swings

12 Lateral Goblet Squats

200m Row

Strength/Oly/Skill

4 sets of 2 reps as heavy as possible.

Deadlift

Conditioning

Metcon (4 Rounds for reps)

12 Minute Running Clock

3:00 Max Rep KB Snatch 53/35lbs

3:00 Max Burpees to 6″ Target

3:00 Max Rep KB Snatch

3:00 Max Burpees to 6″ Target