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Max Effort Upper/ Short WOD (8-15)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

30 minute time cap

Strict Press (1RM)

Bench Press (1RM)

Metcon

15 minute time cap

Metcon (Time)

4 RFT:

5 Ground to Overhead Dumbbell one arm at time (50/35)

7 Box Jumps (24/20)

9 Rotational Med Ball Throws into CINDERBLOCK WALL (20/14)