• Open Workout 11.4

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    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

    Rowtober!

    Metcon (Calories)

    Row 1000 meters

    Sub 3:30 M/ 3:45 F earn 100cal

    Sub 3:45m/4:00 f Earn 75 cal

    Sub 4:00m/4:15 f 50 cal

    Any slower then 4:00/4:15 zero calories. One shot. No make ups.