Dynamic Effort Lower Body and Shorter WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Back Squat

E2MOM-7 at 75% of 1RM

Perform 4 reps every two minutes using 75% of your 1RM. Focus on good position and speed out of the bottom

Rear Elevated Split Squats


5 reps on each leg every two minutes, holding dumbells or kettlebells

Kettlebell 1 arm swing


Perform 10 reps on both sides every two minutes. Please challenge yourself on this!


Metcon (Distance)

Rowing Intervals
Rowing Intervals. 6 rounds of 1 minute of sprinting, 1 minute of rest. Record TOTAL meters accumulated over the 6 rounds