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CrossFit Bako – Workout of the Day

Practice

View Public Whiteboard

Strength/Skill

Weighted Pull-ups (3×5 Weighted Strict, 3×3 Strict, 3xMax Kipping)

Average 1-2 Minutes of rest between sets

Metcon

Metcon (Time)

5 Rounds

200m Run

20 Slam Balls

12 Box Jumps 30/24

20 Push Ups
24 Min CAP