(508) 481-2372 ali@pennantcrossfit.com

Monday

“Fortitude”
EMOM 30
Odd – 15/12 Cal Row
Even – 15 Burpees

Tuesday

Every 10 Minutes x 3 Rounds
Run 800m
40 Wall Balls
20 KB Snatch 53/35

Wednesday

5 Rounds
50ft KB Lunge 70/53
25 Push ups
right into
Row 2000m

Thursday

Teams of 2
1 Mile Run
100/80 Cal Bike
80/60 Cal Ski
1 Mile Run

Friday

4 Rounds
5 Minute Clock
Row 1000m
In remaining time
Max Burpee Box Jump Overs 24/20

Rest 3 minutes btwn rounds

*Rd 2 – Max Wall Balls*
*Rd 3 – Max DB Snatch 50/35*
*Rd 4 – Max DB Burpee Box step overs 50/35*

Sunday

3 Rounds
The “Loop”
20 GHD Sit-ups
100ft Bear Crawl
20 KB Swing 70/53
100ft Walking Lunge
*60 Minute Cap*