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Dynamic Effort Upper/ Short WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

(8-15)

Strength Work

Push Jerk (E2MOM-5)

3 reps @80% 1RM

Chin-ups (EMOM- 5)

5-8 reps each min

Inverted Barbell Row/Ring Row (EMOM- 5)

5-8 reps each min

Metcon

15 min CAP

Metcon (Time)

3RFT

10 Muscle Snatch (95/65)

10 Box Jumps (24/20)

10 Strict Burpees (using strict pushup)