CrossFit One World – CrossFit

Push Press (5/4/3/2/1 Build up to a heavy )

E2MOM for 10 Mins Starting @ 65% 1RM Push Press

Metcon (AMRAP – Rounds and Reps)

Three AMRAPs in 21 minutes

AMRAP in 3 minutes of:

20 Gorilla Jump Squats

40 Single Dumbbell Cleans (25/35) (alternating) RX+ 35/50

20 Gorilla Jump Squats

40 Single Dumbbell Shoulder-to-Overheads (25/35) (alternate every 10 reps)

20 Gorilla Jump Squats

40 Single Dumbbell Hang Snatches (25/35) (alternating)

Rest 1 minute

Then, AMRAP in 6 minutes of:

Same as above. Resume where you left off.

Rest 2 minutes

Finally, AMRAP in 9 minutes of:

Same as above. Resume where you left off.

On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Do the 3-minute AMRAP then rest 1 minute before moving on to the 6-minute AMRAP (start where you left off after the first 3 minutes). Then rest 2 minutes before moving to the final 9-minute AMRAP (again, start where you left off after the 6-minute piece).

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.
Althea Neale Gibson was an American tennis player and professional golfer, and one of the first Black athletes to cross the color line of international tennis. In 1956, she became the first African American to win a Grand Slam title.