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Dynamic Effort Upper/ Short WOD (8-15)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Strength Work

Strict Press (4 reps @75% 1RM)

E2MOM- 5

Bench Press (E2MOM-5)

4 reps @75% 1RM

Barbell Row (EMOM-5)

6 reps every minute with

moderate weight

Metcon

10 min.

Metcon (AMRAP – Rounds and Reps)

8 Power Clean (155/115)

3 Muscle Ups (6 Pullups/ 6 Dips scaled)

8 HSPU
Masters Rx 55+ (135/85)