The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
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AM: Hot Tub/Stretch.
Warmup:
5 minute jog on t-mill.
4 Rounds: 5 Burpees + 5 WallBalls (14#).
Hip Stuff.

Sumo Deadlift 100kg/221# x 9 reps (oops - got distracted and lost count and did an extra rep).
Kroc Rows 20kg/44# x 20 reps per side.

5000m easy row in 24:50.6. Got some good tips from Anthony to clean up the technique a bit.

Massage with Amy.
Great Day!