17
Strength
Deadlift (5×3 at 80%)
Metcon (Time)
Dogwood
30-24-18-12-6
GHD’s (OR V-Ups)
Back Squat (95/65)
Handstand Push-Ups
Open Athlete Option:
30-24-18-12-6
Abmat Sit-Ups
Back Squats (45/35)
Push-Ups or Empty bar Shoulder Press
Goal time: 13-15 minutes
Time Cap: 18 minutes
Push pace harder in the beginning of the workout, and try to maintain that pace.
If you care about resting for the CrossFit open, then go with option 2, stay at lighter weights and a slower pace. Goal for you should be to maintain a higher heart rate.