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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)

80% of 1RM for 3 reps

Bench Press (E2MOM-5)

80% of 1RM for 3 reps

Supinated Barbell Row (E2MOM-3)

10 reps with challenging weight

Metcon

15 minute time cap

Metcon (Time)

4 RFT:

2 Rope Climbs

10 Ring Dips

15 Wall Ball (20/14)