The "games" are upon us.  In just over a month, we enter the 5 week "Open," a worldwide CrossFit competition to determine "The Fittest Man And Women On Earth."  Leading into the open, we will be doing one of the old competition wods each Sunday.  Split into pairs and practice judging each other.  

WORKOUT 11.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110lbs / 50kg)
10 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (75lbs / 35kg)
10 Muscle-ups

Level 1 - Use appropriate weight for the OH Squat determined with coach ... Muscle Ups become the most difficult variation of the pullup that you currently have.  That could be C2B, regular pullups, or ring rows.  

Competitor HW:

10x250m Row w/damper of 9  @ 80-85% perceived effort  Rest 1:1

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