CrossFit 13 Stars

WOD – 09/29/16

5×3 tempo back squats

Done with an empty bar, or very light bar. 3 seconds on the way down, 3 second hold in your squat, and 3 seconds on the way back up is 1 rep. Goal is to get comfortable at the bottom of the squat.

18min EMOM
5 box jumps (24/20)
5 push-ups
max kb swings (53/35)

Your score is the total amount of kettlebell swings you complete in 18 minutes.

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