Monthly Archives: January 2018


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CrossFit Bako – Workout of the Day Practice Strength/Skill Split Jerk (3-3-3) Do not exceed 80%! Metcon Metcon (No Measure) EMOMx20 Min 1: 8-12 Calorie Row Min 2: 10-15 Box Jumps 24/20 Min 3: 6-10 Strict Pull ups Min 4: 8-12 OHS 95/65Each minute should take 35-45 seconds of intensity […]