(508) 481-2372 ali@pennantcrossfit.com
Monday
Teams of 2
5 Rounds( Each)
10 Bench Press 165/110
15/12 Cal Row
10 Ring Rows
15/12 Cal Bike
*Partner 1 completes 1 whole round then switches*
Tuesday
2 Rounds
60 KB Swings 70/53
50 Wall Balls
40 DB Snatch 50/35 (alternating)
30 Goblet Squats 50/35
400m Run
*Rest 2 3 minutes between rounds*
Wednesday
1000m Row
5 Rounds of Strict Cindy
800m Run
5 Rounds of Strict Cindy
600m Ski
Thursday
7 Rounds
2 Minutes on: 3 Minutes off
5 DB Clean + Jerks 50/35
50ft DB FR Walking Lunge
Max Distance Sandbag Carry
Friday
Every 5 minutes x 6 Sets
20/16 Cal Bike
20/16 Cal Row
75 Double Unders
Sunday
“Reverse Loop”
Then: 2 Rounds
20 Burpee Box Get Overs
40/30 Cal Bike
20 Burpee Pull-ups
40/30 Cal Row
100 Double Unders
Then: 800m Run with Medball 20/14

Julie Volk, Pennan October Athlete of the Month!