Friday 10.28.2016

*Our 21-Day Primal Challenge starts on Monday!  Check out the details here, and be sure to register by Sunday.  For more info, email Adam [at] fullrangecrossfit [dot] com

"FITNESS"

A. Every two minute, for 20 minutes (5 sets of each):Odd Intervals: Deadlift x 5 reps*Even Intervals: DB Bench Press x 10 reps + Alternating Reverse Lunges x 10 reps (use the same DBs for both)*Build in load over the sets to today's 5-RM Deadlift (with perfect posture and mechanics)B. For time:Run 400 MetersWhen the clock reaches 4 minutes…For time:30 Dumbbell Man-Makers*Note two separate times – e.g., 1:34/4:20 (50 lb DBs)*Manmaker = Kick out to Plank, Row Left, Row Right, Power Clean, Push Press = 1 rep

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets):Power Clean + Hang Clean + CleanBuild in load to today's heavyB. For time:Run 400 MetersWhen the clock reaches 4 minutes…For time:30 Dumbbell Man-Makers*Note two separate times – e.g., 1:34/4:20 (50 lb DBs)*DB Man-Maker = Kick out to Plank, Row Left, Row Right, Power Clean, Push Press = 1 rep

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

10 Rounds for Max Calories:2 Minute Assault Bike1 Minute Rest