Monthly Archives: July 2018


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CrossFit Bako – Workout of the Day Practice View Public Whiteboard Strength/Skill Deadlift (EMOMx14) Min 1- 5 Deadlifts starting at 70% and building up to 80%. (Slow building up)ZERO BOUNCE Min 2- 3 Weighted Strict Pull Ups, 4 Kipping Pull Ups Metcon Metcon (Time) 3 Rounds 12 SA Hang Clean […]