JR Shortall 4/28/25 JR Shortall 4/28/25

4.29.25

Metcon
10-20-30-40-50
Sit-ups
Perform 100m Farmers Carry @ 50/35 after sit-ups
100-200-300-400-500m
Run
CAP programming from 7/16/2024.

Skill Development
6 min EMOM
5 Ring Dips

JR Shortall 4/27/25 JR Shortall 4/27/25

4.28.25

Metcon
20 min AMRAP
8 Inverted Burpees
16 T2B
24 KB Snatches @ 53/35
48 Double unders
Last tested on 5/12/2015

JR Shortall 4/25/25 JR Shortall 4/25/25

Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk

CrossFit
Metcon
Partner WOD
20 RFT
P1: Run 200m
P2: Max Effort G2O @ 115/75
Switch positions each round.

JR Shortall 4/24/25 JR Shortall 4/24/25

Strength
10 Rounds E2M
1 Behind-the-Neck Split Jerk
Last tested on 2/2/2024.

JR Shortall 4/23/25 JR Shortall 4/23/25

Metcon
22 min AMRAP
20 Medball Cleans @ 20/14
10 Burpee Box Jump Overs @ 24/20”
20 T2B
10/7 Calorie SkiErg
Last tested on 8/2/2022.