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    Welcome to CrossFit Recon

150425


CrossFit Recon – CrossFit

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

Metcon (Time)

run 400m

70 double unders (140)

60 situps

run 400m

50 pushups

40 jump lunges

run 400m

30 kb swings 55/35

20 burpees

run 400m

150424


CrossFit Recon – CrossFit

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

Back Squat (5×4 55-75%)

Metcon (AMRAP – Rounds and Reps)

amrap 12 mins

10 wallballs

4 bar muscle ups*

2 cleans 185/125

*scale 6 pullups

150423

CrossFit Recon – CrossFit

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

Shoulder Press (5×4 55-75%)

Metcon (Time)

Run 600

22 Kettlebell Swings

22 Kettlebell Push Press

Run 400 Meters

16 Kettlebell Swings

16 Kettlebell push press

Run 200 Meters

10 Kettlebell Swings

10 Kettlebell push press

Rx +- 70# / 53#

Rx-55#/35#

150422

CrossFit Recon – CrossFit

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

Front Rack Lunge (4×4)

Metcon (AMRAP – Rounds and Reps)

6min amrap

7 back squats 135/95

7 burpee bar hops

10 dbl unders (1:1)

2 min break

5min amrap

6 front squats 115/75

6 t2b

20 dbl unders

1 min break

4 min amrap

5 overhead squats 95/65

30 dbl unders

150421


CrossFit Recon – CrossFit

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

Bench Press (5×4 55-75%)

Metcon (Time)

5 Rounds for Time

10 Handstand Push-Ups

10 Ring Dips / Horn dips

10 Push-press 95/65

200 Meter Run