CrossFit Games Open 12 Week Prep (CFI)

Workout of the Day
A.
Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Take exactly 10 minutes to build to today’s heavy Push Press

B.
Two sets for times:
Run 200 Meters or 6 Shuttle Runs
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

C.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 80%
Rest 2 minutes between sets.

Done

*Open Gym Challenge Only*

D.
For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups