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CrossFit Bako – Workout of the Day

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Warm-up

Strength/Skill

3-Position Snatch (Every 2:30, for 15 minutes (6 sets))

high hang, mid-thigh and then floor

Conditioning

Metcon (Time)

For time:

40/30 Calories of Assault Bike (or Rowing)

30 Power Snatches (115/75 lbs)

20 Toes to Bar