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Lower Body Max Effort Day / WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Thruster (1RM)

Sumo Deadlift (1RM)

Metcon

Lower Body Power Circuit 1 (AMRAP – Reps)

3 Rounds of:

1 Min of Broad Jumps

1 Min Overhead Lunges (45/25)

1 Min Sled Push

1 Min of Lateral Ball Slam (20/14)

1 Min of Rest
For larger classes, have everyone start at different stations and can even have people pair up (for example 2 sleds can go at one time)

Record total reps

Lower Body Power Circuit 1 (AMRAP – Reps)

3 Rounds of:

1 Min of Broad Jumps

1 Min Overhead Lunges (45/25)

1 Min Sled Push

1 Min of Lateral Ball Slam (20/14)

1 Min of Rest
For larger classes, have everyone start at different stations and can even have people pair up (for example 2 sleds can go at one time)

Record total reps