CrossFit Sacrifice WOD Thursday February 2, 2017

Weightlifting
EMOM x 12 min
Clean + 2 Push Jerks
-add weight every 3 min, building to heaviest weight w/o any failures!

MetCon
Open Workout 16.4
13 min AMRAP
-55 Deadlifts (225/155#)
-55 Wall Balls (20# 10’/14# 9’)
-55 Calorie Row
-55 Hand Stand Push-ups

Scaled
-55 Deadlifts (185/125; 155/105; 135/95; or 95/65)
-55 Wall Balls (14-20# 9’/10# 9’)
-55 Calorie Row
-55 Hand Release Push-ups (or HSPU if can do with only one Ab mat)

Core Cashout
Four 30-sec max effort sets of sit-ups with 30 sec rest between sets