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Dynamic Effort Upper/ Short WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

(8-15)

Weightlifting

Push Jerk (E2MOM-5)

2 reps @85% of 1RM

Gymnastics

Ring Dips (EMOM-5)

10 reps per minute

Weightlifting

Single Arm Dumbbell Rows (5 reps on each arm per minute)

EMOM-5

Metcon

Metcon (AMRAP – Rounds)

AMRAP-8

10 KB/DB Snatches on ea. arm (53/35) (50/30)

Farmers Carry across floor between orange lines with KB or DB (70/53)
Masters Rx 55+

KBS (35/26)

FC (53/35)