CrossFit Fredericton offers customized strength and conditioning coaching for all levels of fitness. The owners are national champions who have been coaching for almost three decades. We were one of the first CrossFit gyms in the world and have been CrossFit Games Competition Directors for the past six years. Please book an appointment to learn more.
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Way to go Katie
AM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry
2 Rounds: 400m Run + 10 Burpees + 10 Banded Tempo Squats + 30 Banded Lateral Steps.

Consecutive Max Double Unders x 3 (full rest in between)
1 - 166 (PR)
2 - 107
3 - 111

Rest 15 Minutes

AMRAP 20:
400m Run
10 Pushups
400m Run
8 Strict Ring Dips
400m Run
6 Strict Handstand Pushups
Score: 2 rounds + 400m Run + 10 Pushups + 400m Run + 8 Ring Dips

Rest 20 Minutes

AMRAP3:
Max Back Squats, 60kg/ 133#
Score: 33
Deadlift
Build to 230kgx1
Felt heavy but everyone said it was real fast.

Conditioning

5 rounds of:
400m run
3 rope climbs
6 p.cleans
9 ring dips

20:44

Couldn't breath or get my composure back after round one. Just lungs
Press 3RM to 39 (PR)
Snatch 1RM to 41 (PR)
Woot woot!! :D