Back

Dynamic Effort Upper/ Short WOD (8-15)

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press (E2MOM- 5)

2 reps @85% 1RM

Bench Press (E2MOM-5)

2 reps @85% 1RM

Barbell Row (EMOM-5)

6 reps every minute with moderate weight

Metcon

10 minutes

Metcon (AMRAP – Rounds and Reps)

20 Overhead Walking Lunges (45/25)

3 Muscle Ups (6 Pullups/ 6 Dips scaled)

10 T2B