CrossFit Sacrifice WOD Wednesday December 28, 2016

Warm-up
-Thorough snatch warm-up of squat vs. power snatch

Weightlifting
EMOM x 12min
-Power Snatch + Hang Squat Snatch + 3 Burpees (all at 70-75% of 1RM)

MetCon
Helen
3 RFT:
-400m RUN
-21 KBS (53/35#) (S1: 35/26#)
-12 Pull-ups (S1: Jumping Pull-ups)
(S2: Ring Rows)

Core Cashout
3 Sets:
-20 sec Hollow Rock Hold
-20 sec Side Plank (each side)

Brandon with the jerk!