(508) 481-2372 ali@pennantcrossfit.com

Strength: 3 Supersets

6 Pendlay Rows
6 Ring Rows
*rest 90-120 seconds between sets.
Superset means perform the movements back-to-back with limited rest.


Accessory: 3 Rounds Not For Time

10 Single-arm Kettlebell Rows, per arm
15 Medicine Ball Rotations, per side
200′ Suitcase carry (100′ left/100′ right)


Box Brief: Sunday Schedule

The 3:00pm Competitor’s Class is cancelled for tomorrow. It will resume next week. Normal Schedule for all other classes.
Do you even lift, bro?

Do you even lift, bro?