JR Shortall 5/21/25 JR Shortall 5/21/25

5.22.25

Metcon
Partner WOD
4 RFT
20 Power Snatches @ 95/65 (RX+ 135/95)
30 Box Jumps @ 24/20” (RX+ 30/24”)
40/35 Calorie Bike
Last tested on 3/24/2022.

JR Shortall 5/20/25 JR Shortall 5/20/25

5.21.25

Metcon
4 RFT
400m Run
3 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1 min between rounds

JR Shortall 5/19/25 JR Shortall 5/19/25

Strength
5 Rounds E2M
1 Hang Power Clean +
1 Hang Squat Clean

Metcon
10 min AMRAP
10 Hang Clean & Jerks @ 95/65
30 Double unders
Last tested on 1/11/2021.

JR Shortall 5/18/25 JR Shortall 5/18/25

Metcon
“Griff”
800m Run
400m Run backwards
800m Run
400m Run backwards
Last tested on 9/30/2022.

Skill Development
8 min EMOM
O: :20 L-sit
E: :45 Plank hold

JR Shortall 5/16/25 JR Shortall 5/16/25

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Tall Jerks

5 Rounds E90s
3 Jerk Dips @ 90% 1RM

Strength
5 Rounds E2M
2 Split Jerk w/ Dip Pause and Catch Pause @ 75% 1RM

4 Rounds E2M
1 Squat Jerks as low as possible

CrossFit