JR Shortall 3/5/25 JR Shortall 3/5/25

3.6.25

Metcon
5 Rounds E3M
300/250 Rowing
30 Double unders
Last tested on 6/7/2022

Conditioning
5 Rounds
1 min Bike
Rest 1 minute between

JR Shortall 3/4/25 JR Shortall 3/4/25

3.5.25

Skill Development
12 min EMOM
1: 12 GHD Sit-ups (RX+ 15)
2: 2 Rope Climbs
3: 9/6 Calorie SkiErg (RX+ 12/9)

Metcon
Partner WOD
Double “Isabel”
60 Power Snatches @ 135/95

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

Metcon
25 min EMOM
1: 50’ Low-handle Sled Push
2: 10 Burpees
3: 6 Strict Pull-ups
4: :30 Handstand hold
5: Rest

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

Strength
7 Rounds E3M
Back Squats
2x6; 4x4; 1x2

JR Shortall 2/28/25 JR Shortall 2/28/25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
2 Muscle Clean

Strength
4 Rounds E2M
2 Hang Power Cleans

5 Rounds E4M
1 1st position Clean Deadlift +
1 Squat Clean +
1 Front Squat +
1 Hang Squat Clean

CrossFit
Metcon
Partner WOD
3 RFT
40/32 Calorie Bike
20 DBall Cleans @ 100/60
40 T2B