07042018


CrossFit Bako – Workout of the Day

Happy 4th!

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Metcon

Metcon (No Measure)

Warm Up!

400m Jog(surprise)

3 Rounds

10 Air Squats

5 Burpees

10 KB Swings

Metcon (Time)

“RUSH WEEK”

(With a partner)(Split 50/50)

“Pledge Grace”

30 Clean And Jerks 135/95

3:00 Rest(immediately after finishing)

“Pledge Karen”

150 Wall Balls

Rest 3:00(immediately after finishing)

“Pledge Nancy”

800m Run(together)

50 OHS 75/55

800m Run(together)

3:00 Rest (Immediately after Finishing)

“Randy” (the lostFrat boy)

75 Snatches 75/55

ENJOY =) 35 Min cap!
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