(508) 481-2372 ali@pennantcrossfit.com

Strength

EMOM x 10: 1 Push Jerk + 1 Split Jerk
*Start at 50% of your 1 RM Jerk and add weight each minute.

 

For Total Reps, with a 12 minute clock:
‘Death By’ Strict Press 95/65 or Strict Handstand Push-up
*If you fail to complete the prescribed number of reps in a given minute, go back to 1 and continue on for the remainder of the 12 minutes.

 

Express

For Total Reps, with a 12 minute clock:
‘Death By’ Strict Press 95/65 or Strict Handstand Push-up
*If you fail to complete the prescribed number of reps in a given minute, go back to 1 and continue on for the remainder of the 12 minutes.
Friday Night Post Workout Celebration.

Friday Night Post Workout Celebration.