CrossFit Sacrifice WOD Thursday February 9, 2017

MetCon
EMOM x 28
1. 10 Dumbbell Power Snatches (Alternating) (45/35#)
2. Calorie Row Sprint (12/10)
3. 10 Pistols (Alternating) (20/14#)
4. 2 Muscle Ups (Bar or Ring) (S1: 5 Chest-to-Bar) (S1: 7 Pull-ups) (S3: 10 Jumping Pull-ups or Ring Rows)

Mobility
-Foam Roll Lats and Upper Back
-1 min Child’s Pose

Core Cashout
3 Sets:
-15 GHD Sit-ups
-25 sec Hollow Rock Hold