Thursday January 6, 2022

Peninsula CrossFit – CrossFit

Be sure to join us on Zoom today – classes at 9:30am and 5:30pm.

Join Zoom Meeting:

Meeting ID: 522 124 9772
Passcode: PCF123

Warm-up (No Measure)

1:00 burpee + squat

Each side:

10 bottoms up KB press

10 bottoms up KB 90 degree rotation

30sec bottoms up KB hold

Metcon (Time)

AMRAP 7 Min:


One Arm DB Clean

One Arm DB Front Rack Squat

One Arm DB Press

Rest 3 Min

For Time:

50 Alt. One Arm Squat Clean Thrusters
Score is time for second part. Record reps in comments for first part if you’d like.

Cleans start from the ground. Keep your elbow pointed forward for the press. Orient DB North/South.

Complete reps for each round for both arms.

Metcon (No Measure)


15 Skull Crushers

10 Prone Floor Angel

*Rest as Needed*