CrossFit Sacrifice WOD Wednesday December 21, 2016

Gymnastics
Muscle-ups
Gymnastics
EMOM x 12 min-Muscle Ups (3/2) (Bar or Ring)(S1: 1 Muscle Up)
(S2: 5 Chest to Bar)
(S3: 6 Pull-ups)
(S4: 7 Jumping Pull-ups)
(S5: 8 Ring-Rows)

Metcon
3 RFT-
100 Double Unders (200 singles)
-75 Air Squats
-50 Sit-ups

Core Cashout
3 Sets:
-40 Mt. Climbers
-20sec Hollow RockHold