Back Squat, Step Up, KB Swing 12.05.2016

Seaward CrossFit – CrossFit

ALL: Back Squat (5×3 @ +85%, record heaviest)

ALL: Metcon (AMRAP – Reps)

3 rounds

1:00 2xDB/KB step-ups (total reps, alternating legs, moderate load)

1:00 Russian swings (2/1.5)

2:00 rest
For the stepups, hold KB/DB by the side and force them to be pretty and difficult. Limit momentum with weights.

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