JR Shortall 2/3/25 JR Shortall 2/3/25

2.4.5

Metcon
“Grace”
30 Clean & Jerks @ 135/95
Last tested on 5/23/2022

At 8-minute mark, in 10 minutes,
Find 1 RM Clean & Jerk

Accessory
Reverse Hypers 5x20

JR Shortall 2/2/25 JR Shortall 2/2/25

2.3.25

Conditioning
1k Row
Last tested on 8/31/2024.

Metcon
4 RFT
500m Row
15 OTR Burpees
Last tested on 10/12/2023.

Accessory
Strength Superset
Barbell Curls 4x10
Double OH Tricep Extensions 4x10

JR Shortall 12/30/24 JR Shortall 12/30/24

Metcon
”Fran”
21-15-9
Thrusters @ 95/65
Pull-ups
Last tested on 12/30/2023.

JR Shortall 12/17/24 JR Shortall 12/17/24

Metcon
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Last tested on 6/20/2022.

Accessory
10 min EMOM
O: 30 Crossovers
E: 2 Rope Climbs

JR Shortall 11/25/24 JR Shortall 11/25/24

Metcon
5k Row
Last tested on 1/31/2022.

Accessory
10 min EMOM
O: 8 K2E
E: 15 Hollow rocks