(508) 481-2372 ali@pennantcrossfit.com

Wizard

4 Rounds
3 Minutes on: 2 Minute Off
10 Hang Power Cleans
10 Bar Facing Burpee
Max Distance HS Walk
Rd 1 – 135/95
Rd 2 – 145/100
Rd 3 – 155/105
Rd 4 – 185/125
Accessory or Optional Strength: 3 x 8 Deadlift (across)
Lifestyle
4 Rounds
3 Minutes on: 2 Minute Off
10 Hang Power Cleans
6 Bar Facing Burpee
Max Distance HS Walk (Pike position off box)
Rd 1 – 95/65
Rd 2 – 115/75
Rd 3 – 135/105
Rd 4 – 145/110
Upper Rehab
4 Rounds
3 Minutes on: 2 Minute Off
10 Hang Power Cleans
12/10 Cal Bike
Max Distance 1 arm Farmers Carry (switch every 50ft)
Rd 1 – 135/95
Rd 2 – 145/100
‘Rd 3 – 155/105
Rd 4 – 185/125
Lower Rehab
4 Rounds
3 Minutes on: 2 Minute Off
10 Push Press
10/8 Cal Row
Max Distance HS Walk
Rd 1 – 115/75
Rd 2 – 135/95
Rd 3 – 145/100
Rd 4 – 165/110