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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 @80% 1RM

Gymnastics

Pull-ups (EMOM-6)

5-10 reps every minute

Ring Dips (EMOM-6)

5-10 reps every minute

Metcon

15 minute time cap

Metcon (AMRAP – Rounds and Reps)

10 Wallball (20/14)

10 Burpee Box Jump Overs (24/20)

100 meter run with medicine ball