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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- 5)

2 reps @85% of 1RM

Suitcase Deadlift (E2MOM-3)

5 reps each side every 2 minutes

Barbell Hip Thrusters (10 reps each minute)

EMOM-3

Metcon

17:30 minutes

Metcon (Distance)

Row 90 seconds/ 1 min. rest for 7 rounds