20MinEMOM
Pause Front Squats and 12 Minute AMRAP
March 17, 2015CF Open 15.4
March 19, 2015CrossFit 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.
