12012017


CrossFit Bako – Workout of the Day

Strength/Skill

Metcon (5 Rounds for weight)

EMOM 20

1: 5-8 Strict Handstand Push Up

2: 10 Toes to Bar

3: 2 Power Snatch

4: Rest
This is a mix between strength and skill work, Everything will be scaled to where the individual is at. Come work on what needs to be improved!

Metcon

Metcon (Time)

For Time:

30/22 Calorie Row

30 Ring Rows

30 Deadlifts 225/155

30 Burpees Over the Bar