Back

Dynamic Effort Upper/ Short WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Strength Work

Push Press (E2MOM-7)

2 reps @85% 1RM

Chin-ups (EMOM-5)

5-8 reps each min

Inverted Barbell/ Ring Row (EMOM- 5)

5-8 reps each min

Metcon

Metcon (Time)

15 minute time CAP

3RFT

10 Muscle Snatch (95/65)

10 Box Jumps (24/20)

10 Strict Burpees (using strict pushup)
Masters 55+ (75/45)