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Dynamic Effort Upper/ Short WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Strength Work

Push Jerk (E2MOM-5)

4 reps @75% 1RM

Chin-ups (EMOM- 5)

5-8 reps each min.

Inverted Barbell/ Ring Row (EMOM- 5)

5-8 reps each min

Metcon

15 min. time CAP

Metcon (Time)

3RFT

5 Muscle Clean (135/95)

8 Toes 2 Bar

8 HSPU