Cary CrossFit Advanced WOD 6.10.12
Hang Power Snatch: 5 x 2
Muscle Ups: 4 x 5-8 (if you do less than 5 make up the balance with 3 pushups and 3 pullups for every rep short)
Extended Rock: 4 x 15
Perform 4 five minute rounds. Each round has a buy-in of:
40m Overhead Walking Lunge (25kg / 15kg)
40m Walking Lunge with Chest at plate
200m Run carrying plate any way you want
OH Squats for rep count (95 lbs / 65 lbs)
Score = Total of all OH Squats
