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Max Effort Lower/Short WOD

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

(8-15)

Strength Work

30 min cap

Front Squat (1RM)

Suitcase Deadlift (5 RM each side)

Metcon

20 min. cap

Nancy (Time)

5RFT:

400 meter Run

15 Overhead Squat (95/65)