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    Welcome to CrossFit Recon

073115


CrossFit Recon – CrossFit

X-over and 400m run/row (No Measure)

Back Squat (3×2@85-95%)

Metcon (Time)

3 rounds

400m run

10 thrusters 95/65

1 min break

2 rounds

200m run

10 power snatches

30 sec break (unload bar)

1 round

100 du’s (300)

50 bb jump squats

*bb jump squats bar can be on back or front your choice*

150729


CrossFit Recon – CrossFit

get up Ron its not that much running

Front Rack Lunge (4×2 85-95%)

Metcon (Time)

5 rounds

10 deadlifts 185/135

10 box jumps 30/24

10 kbs 70/55

200m run

150728

CrossFit Recon – CrossFit

X-over and 400m run/row (No Measure)

Bench Press (3×2@85-95%)

Metcon (Time)

21-15-9

pull ups

push press 95/65

400m run

150727

CrossFit Recon – CrossFit

Back Squat (3×2 85-95%)

Metcon (Time)

50 wallballs 20/14

50 double unders (100)

25 burpees

50 pwr cleans 95/65

50 double unders

25 burpees

50 front squats 95/65

50 double unders

25 burpees

25 min cap

150725

CrossFit Recon – CrossFit

Metcon (Time)

8 rounds

8 hang power cleans

100m run

6 pushups

100m run