Pause Front Squats and 12 Minute AMRAP
March 17, 2015
CF Open 15.4
March 19, 2015

CrossFit Rome – CrossFit

Metcon (Weight)

Fitness:

On the minute, every minute, for 20 minutes, complete the following:

Heavy Kettlebell Swings x 5 reps

Burpees x 3 reps As Quickly As Possible

Metcon (Weight)

Performance:

On the minute, every minute, for 20 minutes, complete the following:

Power Clean x 2 reps

Burpees x 3 reps As Quickly As Possible

Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes.

* Deadlifts are the sub. for both the KBS and the PCs.

1-Mile Run (Time)

Max Effort 1-Mile Run
Extra Credit / Bonus

*The sub for the mile is a 2k row.