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.