Back Squat and Run 12.20.2016

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

2 rounds for quality

10 air squat with hip circle

5 pair deadbug

5 pause goblet squats @ 22X1 (1.5/1)

10 Russian KB swing (1.5/1)

ALL: Back Squat (16:00 to 1 rep @ 10X1)

ALL: Metcon (Time)

800m run

30 back squats @ 75%

800m run

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