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Max Effort Lower/ Short WOD (8-15)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

30 minute time cap

Power Clean (1RM)

Front Squat (1RM)

Metcon

Metcon (Time)

5 Rounds of Interval Training using the

Bear Complex:

2 min of Bear Complex (135/95)

1 minute of rest

The goal is to continuously move

during your 2 minute work interval with

good control and pacing