CrossFit Sacrifice WOD Monday January 23, 2017

Weightlifting
EMOM x 10 min Squat Clean + Split Jerk
*Increase weight every minute, unless failed a lift
*Try to end at 90% of 1RM Power Clean

MetCon
Death by Box Jumps + Push-ups
**Every minute complete 1 more rep of each movement until total reps can no longer be completed in the same minute.
Example:
Min 1 = 1 BJ + 1 PU
Min 2 = 2 BJ + 2 PU
Min 9 = 9 BJ + 9 PU
Mobility
-Calf and Achilles Wall Stretch
-Foam Roll Quads

Core Cash out

2 Sets:

-50 Mt. Climbers
-20 GHD Hip Extensions

Team Sacrifice