CrossFit Sacrifice WOD Monday March 21, 2016
WOD 2 Rounds For Time 100 Double-Unders 25 Overhead Squats 95/65 25 Pull-Ups 800m Run
WOD 2 Rounds For Time 100 Double-Unders 25 Overhead Squats 95/65 25 Pull-Ups 800m Run
WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Complete as many rounds and reps as possible in
Romanian Deadlift 8,8,8,8 then Core Smash 4 Rounds, Not For Time- No Clock! 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks (4-Count) 30 PVC Pipe Good Mornings
Hang Power Clean (3 Cleans Every Minute for 10 Min) * Do not Drop bar for all 3 Cleans For time 50 Wallball shots 20/14 30 Clean and Jerks 13/85 50 Wall Ball Shots 20/14
Partial Painstorm For Time 100 meter Run 20 Burpees 200 meter Run 50 Push Ups 300 meter Run 75 Lunges 400 meter Run 100 Air Squats 300 meter Run 75 Lunges 200 meter Run 50 Push-Ups 100 meter Run 20Burpees