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Dynamic Effort Upper/ Short WOD (8-15)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Press (E2MOM- 5 using 75% for 4 reps)

Bench Press (E2MOM- 5 using 75% for 4 reps)

Supinated Barbell Row (E2MOM-3 for sets of 10)

Metcon

Metcon (Time)

4 RFT:

5 Muscle Snatches (115/ 75)

10 Overhead Squats (115/ 75)

15 Toes to Bar