WOD
1) Lsits
6 x 30 sec hold w/1 min rest
2) Bench Press
5 x 4 ascending
3) CrossFit Semifinal workout 4
5 Rounds of every 2 mins complete
10 - 50 ft shuttle runs Rx1 8, Rx2 6, Rx3 4
10 - C/J 135/85, Rx1 115/75, Rx2 95/65, Rx3 75/55
Max Burpees over Bar
Rest 1 min between Rounds