(508) 481-2372 ali@pennantcrossfit.com

Cheech and Chong

From 0:00 – 15:00
Complete “Reverse Loop”
From 15:00 – 30:00
Complete 4 x 3 Squat Clean and Jerk (across)
Lifestyle
Same as Performance
*Scale the run 1200m if needed or go for the “reverse loop”
Upper Rehab
From 0:00 – 15:00
Complete “Reverse Loop”
From 15:00 – 30:00
Complete 4 x 3 Squat Clean (across)
Lower Rehab
From 0:00 – 15:00
Complete 2000m Row (with a higher damper)
From 15:00 – 30:00
Complete 4 x 3 Push Jerk (across)

Nate with the 2019 ‘dadbod’