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    Welcome to CrossFit Recon

150330


Main – CrossFit

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

Box Squat (back) (5×3 70-85%)

Metcon (AMRAP – Rounds)

12 min amrap

2 deadlifts 185/135

100 m run

4 db lunges 45/35…yes two..

100m run

6 deadlifts

100 m run

8 db lunges

100 m run

and so on.. keep alt deads and db lunges

only full rounds count so get out the door before 0:00 to make the run count

32815

Main – CrossFit

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

Metcon (Time)

10 rounds

8 push ups

100m run

8 push press @ 50% of 1 rm pp

100m run
pp should NOT feel heavy. sets of 8 should be no problem, if needed go lighter. 25m time cap

32715

Main – CrossFit

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

then immediately after

5 min emotm

5 empty barbell thrusters

5 sit ups

2 inch worms

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#
if you are not signed up for the open you may sub the row for a 400m run to eliminate wait time.

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150326


Main – CrossFit

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

Shoulder Press (7×2)

Metcon (AMRAP – Reps)

Tabata

row

hollow hold

burpees

floor press

t2b

150324

Main – CrossFit

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

Bench Press (7×2 75-95%)

Metcon (Time)

3 rounds

10 push press 95/65 (30 sec hold)

15 box jumps 24/20

2 min break

3 rounds

15 kbs 55/35

30 double unders (90)(1burpee penalty)
there is a 30 sec hold on last rep of each set of 10 pp. if you stop at any time reset and start from that point

FINISHER

AS A CLASS

8 rounds 20 sec on 10 off

hollow holds