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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PM: Hot Tub/Stretch.
Warmup:
Hip Stability Exercises.
Crow Stuff (Amy, I was rocking these today. ;))
10 Burpees + 10 Squats + 10 Lunges + 5 Muscleups + 5 Strict Handstand Pushups.

Bench Press: 43kg/96# x 10 reps x 3 sets.
Strict Ring Dips x 10 reps x 5 sets.

AMRAP10:
10 Pushups
10 PushPress 30kg/67#
30 Double Unders
Score: 5+5

Holy arms today. haha!!

Jefferson Curl x3.
Bench 3RM to 42

21-15-9
Cleans @ 30
Pushups

10.19
Bench 3RM to 46

"Elizabeth"
21-15-9
Cleans @ 25
Pushups
Time: 6:35