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.
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Melody Ann typical session for us 3 😅
Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's

Squat 5R
20, 25, 30, 35, 39, 42 *PR

AMRAP 14
96 SU's
16 Russians (Yellow)
8 Goblet Squats (Yellow)

Score: 7 + 24

Nice work 6 am! :)
PM: Hot Tub/Stretch.
Warmup:
Hip & Lumbar Stability Exercises.
10 Burpees + 10 Squats + 10 Lunges + 10 Strict Chinups + 10 Strict Ring Dips + 10 Situps + 2 Turkish Getups + Repeat in Reverse Order.

Squat 92kg/204# x5.
Split Squats 30kg/67# x10 (per side) x 3 sets.

4 Rounds:
20 Squats
15 V-Ups
10 Pistols
Time: 6:35

Jefferson Curl x3.
Squat 5x25

AMRAP14
96 single unders
16 russian swings (yellow)
8 goblet squats
Score: 7
Finally back to 4 reds per side and almost triple body weight. Squat 485x1x3, row 2000m in 6:50, row 200m x 3 (avg 32), row 100m x 5 (avg 16).
Squat 5RM to 69 PR

AMRAP14
33 DUs
16 Russian KBS Purple
8 Goblet Squats

6+14 - really sand bagged this one, didn't seem to have the energy tonight :S but yay for squats!