Workout of the Day


062719

CrossFit Bako – Workout of the Day View Public Whiteboard Back Squat (E3MOM 2 reps @ 90+%, for 5 sets) Metcon (Time) For time: 25 Push-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25 Push-Ups Time Cap = 15:00

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062119

CrossFit Bako – Workout of the Day View Public Whiteboard

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062019

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Strength/Oly/Skill Conditioning Metcon (Time) 4 Rounds 10 Double DB Deadlift 50/35s 8 Box Jump Overs 24/20″ 9 DB Hang Power Cleans 8 Box Jump Overs 8 DB Thrusters 8 Box Jump Overs 14 Minute Cap

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061919

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 3 Steady Rounds 40′ Walking Lunge Steps :20 HS Hold 6 PushUps Conditioning Metcon (Time) 2 Rounds 40 Wallballs 20/14lbs 30 Cal Row 20 PullUps

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061819

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 4 Steady Rounds 12 Russian Swings 12 Lateral Goblet Squats 200m Row Strength/Oly/Skill 4 sets of 2 reps as heavy as possible. Deadlift Conditioning Metcon (4 Rounds for reps) 12 Minute Running Clock 3:00 Max Rep KB Snatch 53/35lbs 3:00 Max […]

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