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Dynamic Effort Upper/ Short WOD (8-15)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press (E2MOM-5)

3 reps @80% 1RM

Bench Press (E2MOM-5)

3 reps @80% 1RM

Barbell Row (EMOM-5)

6 reps every minute with moderate weight

Metcon

12 minutes

Kettlebell TGU and Carry 1 (AMRAP – Rounds and Reps)

1 TGU per arm (70/53)

10 Single Arm Swings per arm (70/53)

Suitcase Carry 1 KB across gym between orange lines, switching arms to come back