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Max Effort Upper/ Short WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

(8-15)

Strength Work

Within 30 minutes find:

Push Jerk (1RM)

Weighted Pull-up (1RM)

Weighted Dip

Metcon

12 min. cap

Metcon (Time)

21-15- 9

Thrusters (95/65)

Calorie Row