CrossFit Sacrifice WOD Tuesday January 3, 2016

Warm-up
Banded Glutes and Hamstrings

Weightlifting
Back Squat (15 Min to find a 1 Rep max )

Metcon
“Faulty Fran” (Time)
MetCon
9 RFT
-9 Thrusters (95/65lb) (S1: 75/ 55)
-9 Pull-ups (S1: Jumping Pull-ups) (S2: Ring Rows)

Core Cashout
4 sets:
-15 V-ups
-30 Mt Climbers