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, ring rows, plank, V-ups, TGU's
12, 16, 20, 23, 26, 29 *PR
20 OH Lunges (5 kg plate)
Nice work 6am! :) And sorry Mike, I think I might have walked in front of your camera when it was filming your workout :O
PM: Hot Tub/Stretch.
10 minute run on T-mill.
Sumo Deadlift 96kg/213# x 8 reps.
Band Pull Aparts x 10 reps x 5 sets.
4000m easy row in 19:43.0.
Bench 1RM to 55 (PR)
60 Single Unders
20 Overhead Lunges (15kg)
30min Easy Run - 5.5km
Bench 1RM to 95.. Felt really good! Looking for 100 next time.
20 Overhead Lunges (20kg)
70x3 ,85x3, 95x3, 105x3, 115x3, 122 / 270 x3
70x8, 90x8, 110x8, 125 / 275 x8
Score: 6 rounds + 11
Felt a little off this morning, but just kept moving.