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Published on November 26th, 2017 | by Crossfit Sacrifice

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WOD 27 NOV 2017

Weightlifting

Every 90 sec for 9 sets: Clean + 2 Hang Cleans + Split Jerk

-Build weight without failures

For Time: 

-200m RUN

-40 Wall Balls (20/14#)

-200m RUN

-30 Wall Balls

-200m RUN

-20 Wall Balls

-200m RUN

-10 Wall Balls

-200m RUN

**16min Time Cap

Mobility

-Foam Roll Quads, Hamstrings, & Back

-Frog Pose

Core Cashout

4 Sets:

-30 Russian Twists (35/20# DB)

-15 V-ups

-10 Reverse Flies


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