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.
this is awesome.
Warmup: Burpees, squats, lunges, plank, ring rows, V-ups, situps
10 Wall Ball
Time: 25:12 That was a tiring one! :P
Nice work 6 am! :)
Front Squat 3RM to 57
Bench 331x1, Bench 165(BW)x27, 100 split squats, 30 minutes on trainer with high cadence. In hindsight, 100 split squats before a high cadence ride was probably not the brightest idea.
10 Wall Balls (14lbs)
60 Single Unders
30 minute easy run. Then 8+ hours of driving.