JR Shortall 10/30/24 JR Shortall 10/30/24

10.31.24

Strength
8 Rounds E2M
3 Hang Power Snatches

Metcon
50 G2O @ 45/25
Last tested on 3/30/2023.

Accessory
Metcon
50 Burpees to 12” target

JR Shortall 10/29/24 JR Shortall 10/29/24

10.30.24

Skill Development
6 min EMOM
25 Crossovers

Metcon
Open 15.3
14 min AMRAP
7 Ring Muscle-ups
50 Wallballs @ 20/14
100 Double unders
Last tested on 10/2/2019.

Accessory
Reverse Hypers 4x20
Glute Bridge Raises 4x15

JR Shortall 10/28/24 JR Shortall 10/28/24

Metcon
21 min EMOM
1: 15 Slamballs @ 30/20
2: 10 Box Jump Overs @ 24/20”
3: 15 Inverted Rows

Accessory
Tabata Sledgehammer
X2
Rest 2 minutes between

JR Shortall 10/27/24 JR Shortall 10/27/24

Metcon
6 min AMRAP
3, 6, 9 ascending ladder
Front Squat @ 95/65 (RX+ 135/95)
Calorie Row
Rest 4 minutes

6 min AMRAP
3, 6, 9 ascending ladder
T2B
Calorie Bike
Rest 4 minutes

6 min AMRAP
3, 6, 9 ascending ladder
Hang Squat Cleans @ 65/45 (RX+ 95/65)
OTB Burpees
Last tested on 10/6/2021

Accessory
10 min EMOM
O: :20 L-sit
E: 10 Ring Push-ups

JR Shortall 10/25/24 JR Shortall 10/25/24

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches

5 min EMOM
2 Snatch High Pulls

Strength
5 Rounds E2M
5 Snatch Grip Push Press

5 min EMOM
3 Drop Snatches

5 Rounds E2M
1 Snatch Balance +
3 Overhead Squats

CrossFit
Metcon
Partner WOD
2000m/1600m Rowing
100 DB S2O @ 50/35
5000m/4000m Bike
100 Box Jumps @ 24/20”
2000m/1600m Rowing