(508) 481-2372 ali@pennantcrossfit.com
Monday
9 – 15 – 21 – 27
Lateral Box Jump Over 24/20
T2B
right into 9 – 15 – 21 – 27
Push-ups
Pistols – alternating
Tuesday
Teams of 2
AMRAP10
20/16 Cal Bike
10 Sandbag Cleans
Rest 5 minutes
AMRAP10
20/16 Cal Row
10 Burpee to Target
Wednesday
4 Rounds
600m Run (fast pace)
200m Run (Recovery pace)
100m Run (Hard pace)
*rest 3 min between rounds*
Thursday
MAP9
10/8 Cal Row
5 Burpee Box Step-ups
10 second side plank – per
Rest 1 min
MAP9
10/8 Cal Ski
30 second plank hold
10 Air Squats
Rest 1 min
MAP9
10/8 Cal Bike (echo)
30 Double Unders
10 Push-ups
Friday
6 Rounds
2 minutes on: 2 minutes off
5 DB Power Cleans 50/35
5 DB Front Squats
5 DB Push Jerks
10/8 Cal Bike
Max Devils Press in remaining time
Sunday
Every 8 minutes x 6 Sets
15/12 Cal Bike
5 Sandbag Cleans
15/12 Cal Row
20 Push-ups
200m Run
20 Wall Balls