Julie Foucher at the 2012 CrossFit Games. Note how keeping her elbows high in the front rack position allows the barbell to rest securely on her shoulders, rather than producing strain in her arms or wrists.
Warmup: Row 900m (1st 300m with straight arms, 2nd 300m with straight legs, 3rd 300m rowing with a full stroke), then DROM with arms and legs, followed by 3 rounds of: 20 front squats with PVC (slowly), 20 pushups, 20 Medball cleans
WOD- 5 rounds: 1 minute calorie row, 1 minute max reps front squat (115/85), 1 minute rest (total WOD time- 15 minutes) Final score is a sum of all 5 rounds (calories and front squat reps)
Cooldown with DROM and squat stretches. Post your total reps to comments.