(508) 481-2372 ali@pennantcrossfit.com

Heartless

Performance
For Time
(1) 600m Run
———–
(2) 3 Rounds
2 Rounds ‘Cindy’
4 Power Cleans 185/135
———–
(3) 600m Run
———–
(4) 3 Rounds
4 Muscle-ups
8 Thrusters 135/95
———–
(5) 600m Run
———–
(6) 3 Rounds
8 KB Snatches 53/35 (per)
16 Pistols (per leg, alternating)
———–
(7) 600m Run
*35 minute time cap

Lifestyle
For Time
(1) 400m Run
———–
(2) 3 Rounds
1 Round ‘Cindy’
4 Power Cleans 155/105
———–
(3) 400m Run
———–
(4) 3 Rounds
8 Ring Rows
8 Thrusters 95/65
———–
(5) 400m Run
———–
(6) 3 Rounds
8 KB Snatches 35/26 (per)
8 Reverse Lunge 95/65 (per leg, alternating)
———–
(7) 400m Run
*35 minute time cap

Rehab Upper
For Time
(1) 600m Run
———–
(2) 3 Rounds
15 Air Squats
4 Power Cleans 185/135
———–
(3) 600m Run
———–
(4) 3 Rounds
8 Russian Kettlebell Swings 70/53
8 Front Squats 135/95
———–
(5) 600m Run
———–
(6) 3 Rounds
8 Russian Kettlebell Swings 70/53
16 Pistols (per leg, alternating)
———–
(7) 600m Run
*35 minute time cap

Rehab Lower
For Time: 5 Rounds
10 Strict Pull-ups
15 DB Strict Press 35/20
400m KB Farmer’s Carry 53/35
*35 minute time cap