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

CrossFit Games Open workout 11.4.

1+ rounds.

Overhead squats should be completed in 4 sets or less.

Have at least 1:00 to attempt muscle-ups or their scaling options.


Metcon (Time)

3 rounds for time:

25 sit-ups

18/25 cal. Echo bike

– Rest 2:00

3 rounds for time:

25 GHD sit-ups

18/25 cal. Echo bike
Stimulus & Goals

Complete each couplet between 8:00-12:00.

Go unbroken on both the sit-ups and GHD sit-ups.

Finish the bike in 2:00 or less.

Metcon (No Measure)

Every 3:00 for 15:00:

8 DB rear foot-elevated split squats (8/leg)

15 barbell good mornings
In Accessory – I, use a pair of DBs for the rear foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets. One leg may appear to be weaker than the other — that is a good thing to note. For the good mornings, use a light load.