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CrossFit Bako – Workout of the Day

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Warm-up

Strength/Skill

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

Back Squat (1 @ 80%)

Back Squat (1 @ 85%)

Back Squat (1 @ 90%)

Back Squat (1 @ 95%)

Back Squat (1 @ 95+)

Conditioning

We will re-test this metcon in 8 weeks…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar