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Dynamic Effort Upper Body and Shorter WOD

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Press

E2MOM-7 Using 75% of your 1RM

Perform 4 reps every 2 minutes for 7 rounds

Pull-ups

EMOM-5

Perform 5-8 reps every minute for 5 minutes

Barbell Row

EMOM-5

Perform 5-8 reps every minute for 5 rounds using a moderate weight and a pronated grip

Metcon

Metcon (Time)

WOD- 15 min Cap

3RFT

10 Muscle Snatch (95/65)

10 Box Jumps (24/20)

10 Strict Burpees (using strict pushup)