- CrossFit Renaissance

Check out our FREE Blueprint to Thrive webinar here.

By jessica / December 12, 2014

1. Weighted Plank Hold, 45/25 lbs- Accumulate 5 minutes

2.Bar Hang- Accumulate 5 minutes

12 Minute AMRAP:

While Partner 1 swings KettleBell 16kg

Partner 2 runs 50yds with 14 lb Med Ball

Plus Every Minute on the Minute each Partner completes 5 push-ups

Score is swings.

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

BENCHMARK WORKOUTSSSSSSS

ANNIE:
50-40-30-20-10:
Double Unders Sub with Plate Hops
Sit Up

Rest 2:00 between Annie & Karen

Karen:
150 WallBalls for Time

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

Free Intro