Cary CrossFit WOD 1.24.12
Overhead Squat: 5x3
2’ Pushup Test
4x6 Barbell Thruster (use a challenging weight)
4x6 weighed pull ups (use a challenging weight)
4x12 Kettlebell Swings (use a challenging weight)
For as many rounds as you can sustain, perform 5 Burpees, 5 plate thrusters (20kg for men, 15 kg for women) and a 40m (20m up and 20m back) run on a 40 second interval.