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Dynamic Effort Upper/ Short WOD (8-15)

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Clean and Jerk (E2MOM- 5)

3 reps @75% 1RM

Gymnastics

Pull-ups (EMOM-6)

5-10 reps every minute

Ring Dips (EMOM- 6 )

5-10 reps every minute

Metcon

8 minutes

Metcon (AMRAP – Rounds and Reps)

10 KB/DB Snatches each arm

(KB- 53/35) (DB- 50/30)

Farmers Carry Across Floor between orange lines with KB/DB (70/53)