Semaphore

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up _PS1 (No Measure)

Jumping Jacks x 20

20 Air Squats

10 Push Ups

10 KB Swings

20 Situps

Weightlifting

Clean Sequence (2 Rounds emom 7 @ 50% 1RM Squat Clean)

1 High Hang Clean

1 Hang Clean

1 Clean

Metcon

Semaphore (Time)

3 Rounds

400m Run

25 Over Bar Burpees

15 Deadlifts 60/45

Rx+ 80/65