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Max Effort Upper Body/ WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Close Grip Bench


Find 1RM with a shoulder width grip

Weighted Chinup

Find 1RM
Find 1RM using supinated grip

Gymnastics

Inverted Bar Body Rows

Climb under bar with feet elevated on bench. Pull chest to bar. Find max reps across 3-4 sets

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Masters Rx (55+)

(75#/45#) Thrusters