CrossFit Sacrifice WOD Thursday January 5, 2017

Warm-up
-Review Power vs. Squat Snatch
Weightlifting
EMOM x 15min
Power Snatch + Hang Squat Snatch
*Increase weight every 3 successful complexes

MetCon / Intervals
Every 3 minutes for 5 sets:
-15/12 Cal Row
-12 Burpees
-Rest remaining time
*Record total working time of all 5 rounds (not including rest times)*

Core Cashout
3 Sets:
-15 Hip Extensions (GHD) (S1: Supermans)
-10 GHD Sit-ups (S1: V-Ups) (S2: Sit-ups)