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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Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's

Bench 3R
12, 15, 18, 20, 22, 24 *PR

6 Rounds of:
10 pushups
50 SU's
5 Burpees
Time: 12:15

Nice work 6 am! :)
Bike 30 minutes tempo, squat 474x1.
Bench 3RM to 50 (F, 2/3)

6 Rounds:
10 Pushups
50 Single Unders
5 Burpees
Time: 7:35
Bench 3RM to 40 - These felt off tonight :S

6 Rounds
10 Pushups
50 SUs
5 Burpees

9.17

And I'm all signed up for the OPEN!!!