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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)

85% of 1RM for 2 reps

Bench Press (E2MOM-5)

85% of 1RM for 2 reps

Supinated Barbell Row (E2MOM-3)

10 reps with challenging weight

Metcon

Metcon (Time)

Buy in- 200 meter run with slam ball

4 RFT:

10 Pull-ups

10 Box Jumps

10 Lateral Ball Slams total

Cash out- 200 meter run with

slam ball