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Dynamic Effort Lower/ Short WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

(8-15)

Weightlifting

Front Squat (E2MOM- 7)

3 reps @80% 1RM

Suitcase Deadlift (E2MOM-4)

5 reps each side every 2 minutes

Barbell Hip Thrusters (EMOM-4)

10 reps each min

Metcon

Metcon (Distance)

Row 90 seconds/ 1min rest for 6 Rounds