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    Welcome to CrossFit Recon

070615

CrossFit Recon – CrossFit

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

Front Squat (4×5 75-85%)

Metcon (Time)

buy in 100 dus (300)

4 rounds

12 thrusters 95/65

10 ab rollers

300m run

cash out 100 du’s (300)

7/03/15

CrossFit Recon – CrossFit

Front Squat (4 sets 5 reps at 70-80%)

Metcon (Time)

400m buy in then

21-15-9 of

-deadlift 185\135

-wall balls 20\14

-burpees

then 400m buy out.

070215


CrossFit Recon – CrossFit

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

Shoulder Press (4×5 @ 65-75%)

Metcon (Time)

8 rounds

8 pull ups

100m run

8 snatch push press 95/65

100m run

150701


CrossFit Recon – CrossFit

Deadlift (4×5 70-75%)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

2 FR lunges 115/75

2 burpees

3 hang cleans 115/75

3 box jump overs 24/20

4 fr lunges

4 burpees

5 hang cleans

5 bjovers

and so on

150630


CrossFit Recon – CrossFit

Bench Press (4×5 70-80%)

Metcon (AMRAP – Reps)

3 rounds

FGB style (1 min each movement)

KBS 55/35

pushups

double unders

situps

push press 75/55

break