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Max Effort Upper Body/ WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Close Grip Bench


1RM

Weighted Chinup

Find 1RM
1RM

Barbell Curl

10RM

Metcon

Metcon (AMRAP – Reps)

Chipper

3 Rounds of:

1 Min Burpee Box Jump (24/20)

1 Min Power Snatch (95/65)

1 Min Farmers Carry (70/53)

1 Min Rotational Med Ball Throw against cinderblock wall

1 Min Rest

Score total reps

For larger classes, have 2-3 people starting at each station.
Masters Rx 55+ (75/55, 53/35)