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Dynamic Effort Lower/ Short WOD

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Strength Work

Back Squat (E2MOM- 7)

2 reps @85% 1RM

Front Rack Barbell Lunge (E2MOM-4)

5 reps each leg every 2 minutes

KB Two Hand Russian Swing (EMOM-4)

10 reps each min

Metcon (Distance)

WOD – 15 minutes
1 minute of Rowing/1 minute of rest for 8 rounds