(508) 481-2372 ali@pennantcrossfit.com

Monday

New Pennant Benchmark “Quick Feet”
12 Minute Clock
Run 1 Mile
In remaining time Max
Burpee Box Jump Overs 24/20
*Make sure you record your score*

Rest 8 Minutes

10 Burpee Box Jump Overs 24/20
Run 800m
10 Burpee Box Jump Overs 24/20

Tuesday

At 0:00 Complete
60/50 Cal Bike

At 8:00 Complete
45/35 Cal Ski

At 16:00 Complete
60/50 Cal Bike

At 24:00 Complete
45/35 Cal Ski

Wednesday

Run 1000m
21 DB Thrusters
Run 800m
18 DB Thrusters
Run 600m
15 DB Thrusters
Run 400m
12 DB Thrusters

Thursday

4 Minute Clock
30 Over Unders
Max Cal Ski in remaining time

3 minute rest

4 Minute Clock
25 DB Snatch 60/40
Sandbag Carry for distance in remaining time

3 minute rest

4 Minute Clock
12 Rope Climbs
Max Cal Bike in remaining time

3 minute rest

4 Minute Clock
Row 45/35 Cal
Max GHD in remaining time

Friday

3 Rounds
Bike 30/24 Cal
10 DB Snatch 50/35 – per arm
right into
3 Rounds
20 Burpee to Plate
10 Single Arm DB Push Jerk 50/35- per arm

Sunday

4 sets of 200m sprint
*Rest 2 – 3 minute btwn sets*
*Record Splits*

4 rounds
Run 400m
100ft KB Walking Lunge 53/35
10 KB Push Press 53/35
400m Recovery Row