(508) 481-2372 ali@pennantcrossfit.com
Monday
“Quick Feet”
12 Minute Clock Run
1 Mile
In remaining time Max Burpee Box Jump Overs 24/20
Rest 8 Minutes
15 Burpee Box Jump Overs 24/20
500m row
15 Burpee Box Jump Overs 24/20
Tuesday
At 0:00 Complete 60/50 Cal Bike
At 8:00 Complete 45/35 Cal Ski
At 16:00 Complete 60/50 Cal Bike
At 24:00 Complete 45/35 Cal Ski
Wednesday
Row 1000m
21 DB Thrusters
Row 800m
18 DB Thrusters
Row 600m
15 DB Thrusters
Row 400m
12 DB Thrusters
Thursday
4 Minute Clock
30 Over Unders
Max Cal Ski in remaining time
3 minute rest
4 Minute Clock
30 DB Snatch 60/40
Sandbag Carry for distance in remaining time
3 minute rest
4 Minute Clock
10 Tire Flips
Max Cal Bike in remaining time
3 minute rest
4 Minute Clock
Row 45/35 Cal
Max GHD in remaining time
Friday
AMRAP 15
20 Burpee to Plate
10 Single Arm DB Push Jerk 50/35- per arm
 -rest 5 minutes-
50-40-30-20-10
Double Unders
Sit-ups
*12 minute cap
Sunday
5 rounds
600m Run
100ft KB Walking Lunge 53/35
10 KB Push Press 53/35
400m Recovery Row