Main – CrossFit

Weightlifting

Floor Press (5-4-3-2-1 Increase weight as you decrease reps)

After strength is finished do:
2×20 push-ups

Metcon

Black & Blue (Time)

“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

Extra work if you want an after WOD

Chest-To-Bar Pull-ups (7 x 6)

7 sets of 6, :50sec rest between sets.
C2B Pull ups are a game changer in the Open.