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Max Effort Upper/ SWOD (8-15)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Single Arm Strict Press (5RM )

Single Arm Dumbell Row (10RM)

Metcon

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Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15 min of:

Toes 2 Bar

Ring Rows

Push-ups

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15 min of:

Toes 2 Bar

Ring Rows

Push-ups