(508) 481-2372 ali@pennantcrossfit.com
Monday
2 Rounds
15 Thrusters 115/75
30 Pull-ups
right into 2 Rounds
15 Power Snatch 115/75
30 Wall Balls
right into 2 Rounds
15 Burpee Box Jump Over 24/20
30 KB Swing 53/35
Tuesday
2 Sets
AMRAP5
70 Double Unders
25 Push-ups
5 Sandbag Cleans
*Rest 3 min between sets*
Accessory or Optional Strength: 3 x 2 Deadlift
Wednesday
4 Sets (building)
3 Position Squat (Snatch High Hang, Hang, Floor)
*after each set complete 10 Toes to rings*
4 Sets (building) 2 Back Squats
Thursday
600m Run
20/16 Cal Ski
20 Power Cleans 155/105
30 GHD
30 Box Step-ups 24/20 – alternating
20 Push Jerks 155/105
20/16 Cal Bike
20 FR Reverse Lunges – alternating
30 T2B
Friday
BRING A FRIEND DAY
Teams of 2
2K Row
2K Ski
2K Run
2 Mile Bike
*30 min cap*
Saturday
Teams of 2
Run 800m (together)
60 Double DB Push Press 50/35
200ft DB FR Walking Lunge
10 Rope Climbs
60 T2B
10 Devils Press
60 Double DB Push Press
200ft DB FR Walking Lunge 50/35
Sunday
3018 Reps of Remembrance. Event Starts at 8am at Walker Building in Marlborough.