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CrossFit Bako – Workout of the Day


Handstand Walk (10 Mins of practice)

This is for ALL levels. No matter your fitness level, we can all benefit from this skill. Some may practice just kicking up and getting upside down, and some may just need a spotter to get going and then can practice walking. Remember, once you can hold it on the wall, the next step is to FALL down without the wall. You must get over the fear of falling. You guys got this!!

Split Jerk (1-1-1-1-1)


Metcon (Time)

5 Rounds

100m Shuttle Sprint (5x20m)

10 Box Jumps 30/24

20 Slam Balls