CrossFit Sacrifice WOD Tuesday January 17, 2017

WOD Tuesday
Weightlifting
Back Squat
E2MOM x 10 min
Back Squat
-8 reps at 65% 1RM
(5 sets)

Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
(Box Jump or Step-Up – Rx for Masters 55+)
Push Press (155/75# – Rx & <55 yr old) (S1: 95/55# – Rx for Masters 55+)
Toes-to-Bar (S1: Knee Raises)

Mobility
-Foam Roll Lats, Quads, and Calves

Core Cashout
-3 min Plank Accumulate