CrossFit One World – CrossFit
Clean and Jerk (Establish Your 1 Rep Max in 12 mins. )
Fat Amy (Time)
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (53/70)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (53/70)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
With a running clock, as fast as possible perform the work in the order written.
Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.
Good Times for “Fat Amy”
– Beginner: 18+ minutes
– Intermediate: 15-17 minutes
– Advanced: 12-14 minutes
– Elite: <11 minutes
Tips and Strategy
In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.
Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.