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CrossFit Bako – Workout of the Day

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Warm-up

Strength/Skill

1 RM Deadlift, Every 3 minute, for 15 minutes (5 sets)

Deadlift (1 @ 80%)

Deadlift (1 @ 85%)

Deadlift (1 @ 90%)

Deadlift (1 @ 95%)

Deadlift (1 @ 95+)

Conditioning

We will re-test this metcon in 8 weeks…

Metcon (Time)

Three rounds for time of:

800 Meter Run

40 Cossack Squats (24/16 kg KB Goblet Hold)

20 Pull-Ups