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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