CrossFit One World – CrossFit
Breaking Bad (AMRAP – Rounds and Reps)
14 minute clock
AMRAP in 4 minutes:
Buy-In:
200 meter Run
Then
AMRAP in remaining time of:
10 Thrusters (105/65 lb)
5 Lateral Bar Over Burpees
1 minute Rest
AMRAP in 4 minutes:
Buy-In: 200 meter Run
Then
AMRAP in remaining time of
8 Thrusters (125/75 lb)
5 Lateral Bar Over Burpees
1 minute Rest
AMRAP in 4 minutes
Buy-In
200 meter Run
Then
AMRAP in remaining time of
6 Thrusters (135/85 lb)
5 Lateral Bar Over Burpees
Deadlift (Establish a Heavy Deadlift
within 14 Mins
2 Rep)
Watch your form, this is after the Metcon.
Load the bar with moderate weight at first and get heavy without sacrificing technique.
If you your back hurts the following day work on your technique.