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Max Effort Lower/ Short WOD (8-15)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

30 min cap

Snatch Grip Deadlift (1RM)

Back Squat (3RM)

Metcon

10 min.

Kettlebell Lunge Crawl Circuit 1 (AMRAP – Rounds and Reps)

Perform between orange lines of track:

10 Kettlebell Snatch each arm (53/35)

Bodyweight Lunge to orange line

Low Bear Crawl BACK to orange line

5 Kettlebell Thrusters each arm (53/35)

Repeat….

Kettlebell Lunge Crawl Circuit 1 (AMRAP – Rounds and Reps)

Perform between orange lines of track:

10 Kettlebell Snatch each arm (53/35)

Bodyweight Lunge to orange line

Low Bear Crawl BACK to orange line

5 Kettlebell Thrusters each arm (53/35)

Repeat….