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CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

3 Steady Rounds

20 AbMat Sit Ups

15 Barbell or PVC Good Mornings

15 Empty Bar or PVC Overhead Squats

Run 100m

Strength/Oly/Skill

Hang Snatch (E2MOM for 12 Minutes 1 Rep @ 90%+)

Conditioning

Metcon (Time)

3 Rounds:

15 Toes to Bar

15 Hang Clean 135/95

15 Push Press 135/95lbs

Strength Accessory

Deadlift (5×1 @ 85-90%)

Conditioning Accessory

Metcon (10 Rounds for time)

Row 500m x 10

Rest 1:00

Gymnastics Accessory

Metcon (AMRAP – Rounds)

Accumulate 120 Push Ups in as few sets as possible

Rest less than :60 between sets