Peninsula CrossFit – CrossFit
Be sure to join us on Zoom today – classes at 9:30am and 5:30pm.
Join Zoom Meeting: https://zoom.us/j/5221249772?pwd=SkRrbnlaNEhCdHEzdnhza3FjcEdkUT09
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:
2-4-6-8-10…
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)
4 RNFT:
15 Skull Crushers
10 Prone Floor Angel
*Rest as Needed*