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Dynamic Effort Lower/ Short WOD (8-15)

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Overhead Squat (E2MOM-5)

3 reps @80% 1RM

Conventional Deadlift (E2MOM-5)

3 reps @80% 1RM

GHD Back or Hip Extensions (EMOM-3)

10 reps each minute

Metcon

15 min CAP

Metcon (Time)

4 RFT

Row 250 meters

10 T2B

5 Hang Power Snatch (135/95)