07122018   Recently updated !

CrossFit Bako – Workout of the Day


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Weighted Pull-ups (Work to a heavy 4)

After your 4, 3x Max Effort reps with no added weight.

If scaling pull ups, work hardest possible variation, embrace a struggle and work to see how close we can get either through ring rows with increased depth or banded with a lighter band.


Metcon (Time)

Test 1:

500m Row

30 DB Deadlifts 50/35

100m Farmer Carry

30 DB Power Cleans

100m Farmer Carry

30 Push Jerks

500m Row

* Each time the Dbs are dropped, stop and do 4 Burpees