(508) 481-2372 ali@pennantcrossfit.com
Monday
Every Minute on the Minute x 8
Even – 5 Clean and Jerks 155/105
Odd – 15/12 Cal Bike
Rest 2 minutes
Every Minute on the Minute x 8
Even – 15 KB Swings 70/53
Odd – 10 Lateral Burpee Over KB
Rest 2 minutes
Every Minute on the Minute x 8
Even – 8 Thrusters 135/95
Odd – 15/12 Cal Row
Tuesday
4 Rounds
Rd 1 + 3 – 25 V-up, Rd 2 + 4 – 20 Russian Twist – (per side)
100 Double Unders
Accessory or Optional Conditioning
2 Rounds
4 Minutes Row/Bike/Ski
*rest 2 min between rounds*
Wednesday
“Crossfit Total”
1 rep Max Back Squat
1 rep Max Shoulder Press
1 rep Max Deadlift
Thursday
Run 400m
15 Strict T2B
30 Box Jump Over 24/20
15/12 Cal Ski
30 Power Snatches 95/65
Row 400m
30 Overhead Squats
15 Burpee Pull-ups
30 KB Swings 70/53
15/12 Cal Bike
Friday
Bring a Friend Day
Teams of 2
AMRAP20
19 Wall Balls
19 Cal Row
*1 partner completes 1 whole round then switches*
Saturday
“Bubba Gump”
800 Meter Run
9 Hang Power Cleans 185/125
21 Ring Push-ups
800 Meter Run
15 Hang Power Cleans 135/95
21 Strict Deficit HSPU
800 Meter Run
21 Hang Power Cleans 115/85
21 Bar-Facing Burpees
Sunday
3 Sets
10 Half Kneeling KB Press – per side
10 Reverse Deficit Lunges – per leg (weighted)
3 Sets
10 Lateral Box Step-ups – per leg (weighted)
200ft Heavy Farmers Carry
100ft 1 arm OH Carry
30 – 40sec Hollow Hold
Friday is Bring a Friend Day!