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Max Effort Upper Body and Shorter WOD (8-15 Minutes)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press


1RM

Weighted Pull-ups

1RM

1RM weighted dip

build to 1RM weighted dip on parallel bars

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups