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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

3 Steady Rounds

15 Band Pull Aparts

10 Light Front Squats w/ :02 hold

10 Ball Slams

Strength/Oly/Skill

Hang Clean (E2MOM for 12 Minutes 2 Reps @ 85%+)

Conditioning

Metcon (Time)

For Time:

100′ Back Rack Lunge Steps 155/105lbs

100 Double Unders

100 Push Ups

100 Double Unders

100′ Back Rack Lunges
*Sub for DUs is plate up-and-overs

Strength Accessory

Shoulder Press (2 Sets of 10 @ 70-75%)

Shoulder Press (E2MOM for 12 min, 2 reps AHAP)

Conditioning Accessory

Metcon (No Measure)

10 Rounds

Bike 1k

Rest 2:00

Gymnastics Accessory

Metcon (No Measure)

5 Rounds:

15 Toes to Bar

Jog 200m