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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)

2 reps @85% 1RM

Conventional Deadlift (E2MOM- 5)

2 reps @85% 1RM

Conventional Deadlift (E2MOM- 5)

2 reps @85% 1RM

GHD Back or Hip Extensions (EMOM-3)

10 reps each min

Metcon

18 minute time cap

Metcon (Time)

6 x 200 meter sprints resting 1 min between each set