(508) 481-2372 ali@pennantcrossfit.com
Monday
5 Rounds
Every 5 Minutes Complete
7 Heavy Deadlifts
7 Sandbag Squats
7/5 Cal Rogue Echo Bike
Tuesday
500m Ski
40 Wall Balls
25/20 Cal Rogue Echo
40 Wall Balls
500m Row
Accessory: 3 Rounds For Quality
10 – 15 Strict T2B
10 Cossack Squats (total, alternating)
40 Second Wall Sit (weighted, if possible)
Wednesday
Alternating x 12 Minutes (6 rounds)
odd: 1 Power Clean + 3 Front Squats
even: 3 Power Cleans + 1 Front Squat
*add weight every other minute if possible
Accessory: 4 Rounds For Quality
4 Jefferson Curls
8 Half Kneeling Landmine Press (per arm)
12 DB Upright Rows (per arm)
30 second Ring Lockout Hold
Thursday 
EMOM 24
Odd – 15/12 Cal Row
Even – 15/12 Burpees
Friday
OPEN WORKOUT
Saturday
Strict ‘Nicole’
AMRAP 20
400m run
max unbroken strict pull-ups
Sunday
5 Sets
6 Bench Press
50ft Walking Lunge (weighted)
5 Sets
10 FR Box Step-ups – per leg
30 second starfish plank – per side
10 Banded Lateral Steps – per side