JR Shortall 6/21/24 JR Shortall 6/21/24

6.22.24

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Drop Snatches

Strength
6 Rounds E4M
3 Position Snatches

CrossFit
Metcon
“Nancy”
5 RFT
400m Run
15 Overhead Squats @ 135/95

JR Shortall 6/20/24 JR Shortall 6/20/24

6.21.24

Metcon
“Lyla”
10 to 1
Ring Muscle-up
BW Clean & Jerks

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 7 DBall Cleans @ 100/60

JR Shortall 6/19/24 JR Shortall 6/19/24

JR Shortall 6/18/24 JR Shortall 6/18/24

Metcon
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Skill Development
10 min EMOM
O: 2 Rope Climbs (RX+ 2 Legless Rope Climbs)
E: 10/7 Calorie SkiErg (RX+ 13/9)

Accessory
50 Tire Flips
EMOM perform 5 burpees. Start with burpees.

JR Shortall 6/17/24 JR Shortall 6/17/24

Metcon
“Cindy”
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Last tested on 9/16/2023

Accessory
5k Row