(508) 481-2372 ali@pennantcrossfit.com
Monday
Row 2000m
40 Ring Row
30 Box Jump Overs 24/20
40 DB Bench Press 50/35
Run 800m
Tuesday
3 Rounds
75 Double Unders
100ft DB Walking Lunge 60/40 – each hand
100 ft DB Overhead Carry 60/40 – each hand
20 Push-ups
Wednesday
Teams of 2
80 Cal Rogue Bike – Partner Holds DB’s on shoulder
40 Man Makers 35/20 – each hand – Partner Holds HS
40 Cal Ski – Partner holds plank
Thursday
3 Rounds
Row 1000m
30 DB Box Step overs – 50/35 each hand
Rest 2 minutes between rounds
Friday
Teams of 2
AMRAP 30
300m row
200m ski
10 Burpees
*one partner completes a full round then switch
Sunday
8 Rounds
Start a new round every 6:00
Run 400m
10 KB swings 53/35
15 Burpee Over KB