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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)

2 reps @85% 1RM

Gymnastics

Pull-ups (EMOM-6)

5-10 reps every minute

Ring Dips (EMOM-6)

5-10 reps every minute

Metcon

Ascending Ladder for 15 Minutes

Metcon (Time)

HSPU

Back Squat (225/135)

Kettlebell Swing (53/35)

Metcon (Time)

HSPU

Back Squat (225/135)

Kettlebell Swing (53/35)