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Dynamic Effort Lower/ Short WOD (8-15)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Strength Work

Front Squat (E2MOM- 5)

4 reps @75% 1RM

Front Rack Lunge (E2MOM-4)

Russian KB swing (E2MOM-4)

Metcon

13 minutes

Metcon (Distance)

90 seconds of Rowing/ 1 minute of rest for 5 rounds