CrossFit One World – CrossFit
Front Squat (E3MOM for 9 minutes @ 95% of 1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 17 minutes
10 Overhead Squats (95/65 lb)
15/10 calorie Row
10 Box Jumps (24/20 in)
RX+ OHS (95/135)
On a 17-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 15-minute clock stops.
Movement Standards
Overhead Squat: Hip crease must pass below the knee and full extension must be met with the bar directly overhead. You may Squat Snatch the first rep.
Calorie Row: all 10 calories must be visible on the screen before releasing the handle – you must reset the calorie count each round.
Box Jump: Two-foot takeoff must be achieved. You may step down.