JR Shortall 12/18/24 JR Shortall 12/18/24

12.19.24

Metcon
3 RFT
25/20 Calorie Bike
25 Deadlifts @ 95/65 (RX+ 135/95)
Rest 2 minutes between rounds.

Skill Development
5 Rounds E2M
8 Back Extensions

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

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

12.18.24

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 12/16/24 JR Shortall 12/16/24

Metcon
Partner WOD
20 min AMRAP
Partner 1 perform 250m Row
Partner 2 perform plank hold
Switch movements after row completed.

Accessory
For Time
50-40-30-20-10
Sit-ups
Between each round, perform 15/12 Calorie SkiErg

JR Shortall 12/15/24 JR Shortall 12/15/24

Strength
6 Rounds E4M
3 Squat Cleans +
1 Split Jerk

Accessory
Conditioning
10k Bike

JR Shortall 12/13/24 JR Shortall 12/13/24

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
Partner WOD
5k/4k SkiErg
10k/8k Bike
Last tested on 12/21/2022.