Back

Dynamic Effort Lower/ Short WOD (8-15)

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Overhead Squat (E2MOM- 5)

4 reps @75% 1RM

Conventional Deadlift (4 reps @75% 1RM)

E2MOM- 5

Barbell Hip Thrusters (10 reps each min)

EMOM-3

Metcon

15 min. cap

Metcon (Time)

8 x 100 meter running sprints (resting 1 min between each set)