JR Shortall 4/30/25 JR Shortall 4/30/25

5.1.25

Strength
7 Rounds E3M
Back Squats
2x10; 2x7; 3x4

JR Shortall 4/29/25 JR Shortall 4/29/25

4.30.25

Strength
April Pull-up Test
Max Effort Strict Pull-ups

Metcon
“Jackie”
1k Row
50 Thrusters @ 45/35
30 Pull-ups
Last tested on 6/23/2023

Skill Development
8 min EMOM
O: :30 Handstand hold (RX+ Freestanding Handstand hold)
E: :20 L-sit

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

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

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.