Max Effort Lower/ Short WOD (8-15)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


30 minute time cap

Power Clean (1RM)

Front Squat (1RM)


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