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.
0 people think this is awesome.
AM: Lots of shovelling.

PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
5 minute jog on t-mill.
10 Burpees + 10 Thrusters (20kg) + 10 Overhead Lunges (20kg) + 10 Chinups + 10 Pushups + 10 Situps.
Hip Stuff.

Bench Press 47kg/105# x 10 reps x 2 sets.
Strict Ring Dips x 12 reps x 5 sets.

4 Rounds:
15 Thrusters, 30kg/67#
30 Double Unders
Time: 6:56
(Have I ever mentioned how much I dislike thrusters? ;))

Cooldown:
CrossOver Symmetry.
Snatch 1RM to 40

AMRAP10:
10 Russian Swings (Yellow)
10 Hanging Leg Raises
Score: 8
Squat 40x5; 50x5; 60x5; 65x5x5

ZPress 10x10; 15x10; 20x10; 23x10; 26x10x2

5 Rounds
10 T2B
20 DUs
30 Squats

11.38
Front Squat
70x2, 85x2, 95x2, 105x2, 115x2, 124 / 273 x2
Sumo Deadlift
70x8, 90x8, 110x8, 120x8, 130 / 286 x8
Bike 20 minutes moderate
Good session this morning.
Wednesday:
Warmup: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's

Squat 3R
25, 30, 35, 40, 44, 48/105 *PR :)

5 Rounds:
60 SU's
10 Step ups
1 min. plank
Time: 10:48

Nice work 6 am! :)
Wednesday: 6000m Row - Easy Pace - 29.59.6
Wednesday:
Warm-up
Squat 3RM to 82
AMRAP in 10:
10 Russian KB (red)
10 hanging knee raises
Lots of lolly gagging in between rounds
Score: 7