06192017


Announcements

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

CrossFit Bako – Workout of the Day

Comp

Weightlifting

Clean and Jerk (Complex 7×1)

Power Clean- Hang Clean – Front Squat- 3 Push Jerks

“This is a high volume complex, where we are reaching fatigue in one complex. Begin at 60% of your clean and jerk. Build up to a heavy.

Metcon

Metcon (Time)

5 Rounds for TIme

100m(ish) Sled Push M-135 F- 70

15 Burpees to a plate.

10 Hand Stand Push Ups