The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
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Row 6000m easy with 4 sprints @ 20 seconds each
Time: 26:34.4
Clean 2x8 @ 42

5 Rounds:
60 Single Unders
10 Step Ups
1 min plank
Time: 11:35
Paused front squat 176 x 3 full breaths x 10, bench press 342x1 (obviously not deload), row 6000m @ 6-7 RPE.
SL Deadlift 5RM to 71

Clean 40x2x8

5 Rounds
20 DUs
10 Box Jumps 20"
1min Plank

9.43

And fun girls/shooting date with Stephanie Appleby! :)