12062017


CrossFit Bako – Workout of the Day

Metcon

Metcon (AMRAP – Reps)

6 Rounds

3MIN AMRAP

6 Squat Cleans 205/145

9 Burpees Over the Bar

Max rep Double Unders

Rest 2 Mins

Strength/Skill

Metcon (Weight)

Superset:

1a. Romanian DL 3×12 @40-65% of DL

1b. Box Jump 3×2 @Maximal effort