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Open Workout 11.4

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Benchmark Metcon

Today we’re going to get a little feel for the upcoming CrossFit Open with an Open Workout from 2011.

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
INTERMEDIATE

AMRAP 10:

60 bar-facing burpees

30 overhead squats (65/95 lb)

10 jumping muscle-ups

BEGINNER

AMRAP 10:

40 burpees

30 overhead squats (empty barbell)

10 jumping chest-to-bar pull-ups

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