We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
0 people think this is awesome.
Warmup: Squats, lunges, pushups, ring rows, V-ups, Burpees, Mountain Climbers

Deadlift 5R
40, 50, 55, 60, 65, 70/154 *PR
Super happy to graduate to the "Big Reds" this morning :)

21-15-9
KB swings (Blue)
Burpees
Time: 5:17

Nice work 6am! :)
Front Squat
20x10, 40x3, 60x3, 70x3, 80x3, 90 / 198x3

Deadlift
70x2, 90x2, 110x2, 130x2, 140x2, 150 / 330x2

3000m row easy, but with 4 sprints @ 10 seconds
Time: 12:40.4

Rest day yesterday was good for me, but was told that I get cranky on rest days
Squats 5×45

21-15-9
KB swings (yellow)
Burpees
Time: 5:14
Practice: Rowing, Ring Dips (Super hard today, more like attempts LOL), Chinups, T2B

Deadlift 5RM to 70

21-15-9
KBS Yellow
Burpees

4.53