(508) 481-2372 ali@pennantcrossfit.com

Saturday 8.24.19

Ay Caramba AMRAP12 30 Wall Balls 30/24 Cal Row Rest 3 minutes AMRAP12 400m Run 5 Muscle Ups Lifestyle AMRAP12 24 Wall Balls 24/18 Cal Row Rest 3 minutes AMRAP12 400m Run 5 Push ups + 5 Strict Pull-ups Upper Rehab AMRAP12 30 Medball Cleans 30/24 Cal Row Rest 3 minutes...

Friday 8.23.19

Wizard 4 Rounds 3 Minutes on: 2 Minute Off 10 Hang Power Cleans 10 Bar Facing Burpee Max Distance HS Walk Rd 1 – 135/95 Rd 2 – 145/100 Rd 3 – 155/105 Rd 4 – 185/125 Accessory or Optional Strength: 3 x 8 Deadlift (across) Lifestyle 4 Rounds 3...

Thursday 8.22.19

Insane in the Membrane 4 Rounds 500m Row 15 GHD 30/24 Cal Bike 100 Double Unders 15 Pull-ups *32 min cap* Lifestyle 4 Rounds 400m Row 12 GHD 24/18 Cal Bike 75 Double Unders 12 Pull-ups Upper Rehab 4 Rounds 500m Row 15 GHD 30/24 Cal Bike 100 Double Unders 15/12 Cal Row...

Tuesday 8.20.19

Running Man 2 x 600m Run (rest 1 min btwn) Rest 2 minutes 3 x 400m Run (rest 1 min btwn) Rest 2 minutes 6 x 200m Run (rest 30sec btwn) Lifestyle 2 x 600m Run (rest 1 min btwn) Rest 2 minutes 2 x 400m Run (rest 1 min btwn) Rest 2 minutes 5 x 200m Run (rest 30sec btwn)...

Monday 8.19.19

Saigon 6 x 3 Snatch (across) *Snatch can power or squat* Accessory or Optional Conditioning 10 Rounds Bike or Row – 30 sec on: 30 sec off Lifestyle Same as Performance (complete from hang position if needed) Upper Rehab 6 x 3 Power Clean (across) Lower Rehab 6 x...

Bootcamp Week of 8.19.19

Monday 3 Rounds 25 Box Jumps 24/20 20 KB Swings 53/35 100ft KB FR Walking Lunge (1 KB) 10 Burpee Pull-ups *rest 3 min between rounds* Tuesday 2 x 600m Run (rest 1 min between) 3 x 400m Run (rest 1 min between) 6 x 200m Run (rest 30sec between) Wednesday Teams of 2...