Max Effort Upper/ Short WOD
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
(8-15)
Strength Work
30 min cap:
Strict Press (1 RM)
Weighted Pull-up (1RM)
Weighted Dip (1RM )
For those that can’t do strict pull-up or dip, spend ~ 10-15 minutes on doing sets of 3-5 reps of a scaled version
Metcon
Metcon (AMRAP – Rounds and Reps)
Half Cindy – 10 min
5 Pullups
10 Pushups
15 Air Squats