Semantics

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up 1 (No Measure)

Run/Row 400m

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Presses

5 Stiff-Legged Deadlifts

5 Overhead Squats

Weightlifting

Snatch Balance (3 reps @ 65%,70%, 75%,80% e2m)

Snatch Sequence (emom x 10 @ 80% High Hang Snatch)

1 High Hang snatch

1 Hang Snatch

1 Snatch

Metcon

Semantics (Time)

AMRAP 15m

6 HSPUs

8 Ring Dips

12 Taters 24/16

18 Double Crunch

Scale: 3 Wall Walks