CrossFit Sacrifice WOD Wednesday November 2, 2016

Weightlifting
Front Squat
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 5 reps

then

Every minute, on the minute, for 12 minutes (4 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Russian Swings 1.5/1