(508) 481-2372 jeff@pennantcrossfit.com

“Skynyrd”

Performance

(1) with a 7 minute clock
800m run
50 double under
remaining time, power snatch 95/65
——————-
(2) with a 7 minute clock
800m run
50 double under
remaining time, power clean 165/115
——————-
(3) with a 7 minute clock
800m run
50 double under
remaining time, thruster 95/65
*rest 3 minutes between sections

Lifestyle
same as performance

Rehab Upper
(1) with a 7 minute clock
800m run
50 double under
remaining time, Russian Kettlebell Swings 70/53
——————-
(2) with a 7 minute clock
800m run
50 double under
remaining time, Power Cleans 165/115
——————-
(3) with a 7 minute clock
800m run
50 double under
remaining time, DB Snatch 50/35 (uninjured side)
*rest 3 minutes between sections

Rehab Lower
3 Rounds: AMRAP 7
50′ hand-over-hand sled pull
30/25 Cal Bike
10 Toes-to-bar
*rest 3 minutes between rounds