CrossFit Bako – Workout of the Day


View Public Whiteboard



Push Jerk (E2MOMx12)

Complete this complex Every Two Minutes:

2 Push Press-3 Push Jerks-2 Split Jerks

Every round increase weight.

Metcon (4 Rounds for time)

4 Rounds

50 Ft DB Walking Lunge(front Rack) 50/35

14 DB Snatch

7 DB Squat Clean

14 Burpees

Rest 2 Minutes

* From the start of the lunges to the last Squat clean, each time the DBs are dropped or are rested on the FLOOR, the athlete must add 2 burpees to his round.