Warm-up
2 rounds of
:45 sec Wall Sit
rest 15 sec
:45 sec Lat Activations
rest 15 sec
:45 sec Scap Push ups
rest 15sec
:45 DB SA OH Squat (2 sec hold @ bottom)
rest 15 sec
:45 sec bent over row (empty bar) (2 sec hold @ top)
rest 15 sec
:45 sec Strict press (empty bar) (2 sec hold @ top)
rest 15 sec
:45 sec Lat Activations
rest 15 sec
:45 sec Scap Push ups
rest 15sec
:45 DB SA OH Squat (2 sec hold @ bottom)
rest 15 sec
:45 sec bent over row (empty bar) (2 sec hold @ top)
rest 15 sec
:45 sec Strict press (empty bar) (2 sec hold @ top)
CrossFit Games Regionals 2012 – Event 4 (Time)
For Time:
50 Back Squats 62.5kg/45kg
40 Pull Ups
30 Shoulder to OverHead 62.5kg/45kg
50 Front Squats 40kg / 30kg
40 Pull Ups
30 Shoulder to OverHead 40kg / 30kg
50 OverHead Squats 30kg / 20kg
40 Pull Ups
30 Shoulder to OverHead 30kg/20kg
22min Cut-Off
Worldwide rankings
Rich Froning – 1st (15:29)
Jason Khalipa – 3rd (15:57)
Rob Forte – 30th (18:48)
Annie Thorisdottir – 2nd (16:04)
Camille Leblanc-Bazinet – 4th (17:16)
Kara Saunders – 14th (19:17)
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