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CrossFit Bako – Workout of the Day

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Warm-up

Strength/Skill

Every 3 minutes, for 18 minutes (6 sets)

Back Squat (Set 1 – 5 reps @ 65%)

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Back Squat (Set 2 – 4 reps @ 75%)

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Back Squat (Set 3 – 3 reps @ 80%)

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Back Squat (Set 4 – 2 reps @ 85%)

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Back Squat (Set 5 – 1 rep @ 90%)

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Back Squat (Set 6 – 10 reps @ 70-80%)

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Conditioning

Metcon (5 Rounds for time)

Every 3 minutes, for 15 minutes (5 sets) of:

12 Burpee Box Jump-Overs (24″/20″)

60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)