4 Rounds for time of:

Run 400m

25 Sit Ups

25 Back Extensions

Rest Day

2012 CrossFit Games Regional: Individual Event 4 (scale as needed)

For time:

(135, 75) pound Back squat, 50 reps

40 Pull-ups

(135, 75) pound Shoulder-to-overhead, 30 reps

(85, 45) pound Front squat, 50 reps

40 Pull-ups

(85, 45) pound Shoulder-to-overhead, 30 reps

(65, 25) pound Overhead squat, 50 reps

40 Pull-ups

(65,25) pound Shoulder-to-overhead, 30 reps

Courtesy of CrossFit,, Inc.

Skill Work:

4 rounds of:

Tabata Bottom to Bottom squat

AMRAP in 15 min of:

10 Wallballs

10 Hand Release Push Ups

10 KB Swings

Rest Day

AMRAP in 15 min:

Run 400m

10 Knees to Elbows

“Diane”

21-15-9 reps of:

Deadlift (225,135)

Hand Stand Push Ups

5 Rounds for time:

DB or KB Snatch, 10 reps  (75,35) Alternating arms each rep

Run 200m

Rest Day

“Manion”

Seven rounds for time of:
Run 400 meters
Back squat, 29 reps (135,65)

Courtesy of CrossFit, Inc.