CrossFit Sacrifice WOD Tuesday January 23, 2017

Supine Overhead Foam Roller/Barbell Drill

12 min of Open Muscle-Up Practice (Bar or Ring)
Rx: Practice stringing muscle ups together or getting your first muscle-up
S1: Practice muscle-up kips and low ring transitions
S2: Practice stringing chest-to-bar or pull-ups
S3: 5 max holds at top of pull-up

5 RFT:
-200m Run
-12 Hang Power Snatch (95/65#)
-12 Burpees Over Bar

Core Cashout
3 Sets:
-30 sec Side Plank on each side
-15 Tuck-ups


Russell Son and his little girl got it right!