Cary CrossFit Advanced WOD 6.3.12
Overhead Squat: 5 x 4
Weighted Pullups: 10 minutes to find max weight for 1 rep (no jumping, arms must start completely start and chin must go over the bar)
Five rounds for time of:
10 Squats (176 lbs / 120 lbs)
300m Run
20 Super Burpees
Rope climb, 1 ascent
If rope climbs get congested you can move to either squats or burpees and do some / all of your next sets reps. Rope climbs must start from a position seated on the ground and you must touch the top rung of the rig
