Main – CrossFit

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Pull-ups (5×3 (strict, controlled tempo))

Can go weighted if have more than 5 strict pull ups (chin up or pull up grip acceptable)

Bench Press (5×5 (building each se to heavy 5; start at 80%))

Turf Toe (AMRAP – Reps)

10 min running clock

3 RFT

15 cal row

15 toe to bar

with remaining time

AMRAP

toe to bar

*need to break between last set of 15 T2B and AMRAP toe to bar

*score as total T2B reps in AMRAP

*note time of 3 Rds in notes