ConFireCrossfit

10-9-8-7-6-5-4-3-2-1 reps for time:
Kettlebell Swings, 53 pounds
Burpees
Squats

Post time to comments.

Advanced(RX’d):

10-9-8-7-6-5-4-3-2-1 reps for time:
KB Swings, 53# (24kg)
Burpees
Squats

Intermediate:

8-7-6-5-4-3-2-1 reps for time:
KB Swings, 44# (20kg)
Burpees
Squats

Beginner:

5-4-3-2-1 reps for time:
KB Swings, 35# (12kg)
Burpees
Squats

Todays WOD starts at 10 reps of each exercise, then 9 reps of each, then 8 reps, etc. On the KB swings, watch the video and make sure you keep heels down, drive with the hips, keeping arms fully extended and finishing overhead(or slightly in front). Sub dumbell swings for a KB if you don’t have them. As for the burpees, just remember, chest to the floor, feet have to leave the ground at the end.