Metabolic CrossFit – CrossFit
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
Note: Sub 4 strict pull-ups and 4 ring dips per round if unable to do muscle ups.
Metcon (AMRAP – Reps)
Tabata: Box Jumps, Sit-ups, Row for Calories, Push-ups
:20 work & :10 rest for 8 cycles at each movement before going to the next movement