CrossFit Sacrifice WOD Wednesday January 18, 2017

Weightlifting
Power Snatch + 2 Overhead Squats
-Complete complex every 90 sec for 8 sets at increasing weight (12 min)

MetCon
10-9-8-7-6-5-4-3-2-1 Ladder
-Deadlifts (155/105#)
-Bar Facing Burpees
-Double Unders x2 (R1: Singles x4)

Core Cashout
3 Sets:
-25 sec Side Plank (both sides)
-16 Russian Twists (25/15#)

Da Micks!