Friday 5.29.2015

*We now have a 6:30pm class on Friday evenings! Sign up via Zen Planner here. (Cant sign up? Contact alecia@fullrangecrossfit.com)

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Push Press x 6 reps @ 2011Minute 2 – Supine Ring Rows x 8 reps @ 2111Minute 3 – Alternating Reverse Lunges x 12 reps @2011B. Complete as many rounds and reps as possible in 10 minutes of:5 Dumbbell Manmakers100 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Split Jerk x 2 repsBuild in load over the course of the 8 setsB. Complete as many rounds and reps as possible in 10 minutes of:1 Deadlift1 Hang Power Clean1 Front Squat1 Push Press(You must Run 100 Meters any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

"COMPETITION"

"ENDURANCE"

For 40 minutes:Run 200 Meters @ 90%Walk 100 Meters