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MAX Effort Upper/Short WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Within 30 minutes find:

Push Jerk (1RM)

Pronated Barbell Row (5RM )

Metcon

Barbell Curl (10RM)

Elizabeth – 15 min. CAP (Time)

21-15-9

Clean (135/95)

Ring Dips
Masters Rx (95/65) 55+