(508) 481-2372 jeff@pennantcrossfit.com

Eagle Eye

Performance
Alternating x 10 minutes
even: 3 Power Snatch
odd: 5-8 Tempo Strict Pull-ups (1230)
For Time
12 Power Snatch 115/75
12 Box Jumps 24/20
12 Burpees over bar
18 Sumo Deadlift High Pull 115/75
18 Box Jumps
18 Burpees over bar
24 Deadlifts 115/75
24 Box Jumps
24 Burpees over bar
Lifestyle
Alternating x 10 minutes
even: 3 Power Snatch
odd: 5-8 Tempo Ring Rows (1230)
For Time
12 DB Snatch (per arm)
12 Box Jumps 24/20
12 Burpees over bar
15 KB Sumo Deadlift High Pull 53/35
15 Box Jumps
15 Burpees over bar
18 Deadlifts 115/75
18 Box Jumps
18 Burpees over bar
Rehab Upper
Alternating x 10 minutes
even: 3 Deadlifts
odd: 5-8 single-arm Tempo Ring Rows
For Time
12 Hip Extensions
12 Box Jump
12 Cal Bike
18 Russian KB Swings 70/53
18 Box Jumps
18 Cal Bike
24 Deadlifts 115/75
24 Box Jumps
24 Cal Bike
Rehab Lower
Alternating x 10 minutes
even: Max Handstand Hold
odd: 5-8 Tempo Strict Pull-ups (1230)
For Time: 21-18-15-12
cal bike
cal row