(508) 481-2372 ali@pennantcrossfit.com

Monday

Run 800m
100 ft KB Front Rack Walking Lunge 53/35 – each hand
Row 1000m
100 ft KB Overhead Carry
Bike 50/40 Cal
100 ft KB Front Rack Walking Lunge
Ski 40/30 Cal

Tuesday

Every 3 Minutes x 4 Sets Complete
25/20 Cal Row

Every 3 Minutes x 3 Sets Complete
20 – 25 Unbroken KB swings
*Heavy as possible*

Every 2 Minutes x 4 Sets Complete
15 – 20 Unbroken Wall Balls

Wednesday

6 Rounds

12 V-Ups
6 KB Snatches – each arm
12 Over Unders
6 Lateral medball throws – each side

Thursday

400m Run with 20/14 medball
150 ft walking lunge
150 ft Bear Crawl
50 Box Jump Overs 24/20
50 Medball Cleans 20/14
400m Run with 20/14 medball

Friday

With a 2 Minute clock
25/20 Cal Bike
In remaining time Max
Box step overs 50/35 – each hand

Rest 3 minutes

With a 2 Minute clock
Row 20/16 Cal
In remaining time Max
Over Unders

Rest 3 minutes

With a 2 Minute clock
12 Burpee Box Jumps 24/20
In remaining time Max
KB Lunges 50/35 – each hand

Rest 3 minutes btwn rounds

Sunday

4 Rounds
75 Double Unders
15 KB Deadlifts 70/53

right into

4 Rounds
Bike 20/16 Cal
5 Man Makers 35/20 – each hand

right into

4 Rounds
Row 250m
20 Wall Balls