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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Warm-up: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's

Squat 1R
30, 35, 40, 45, 49, 53/117 *PR :)

4 Rounds:
20 Squats
20 Lunges
60 SU's
Time: 8:43

Nice work 6 am! :)
Front squats up to 130/286 x 1
Deadlift up to 184/406 x 1

2000m row moderate
Time: 7:59

Good session!
Bench 300x5, Rack Pull 816xF + 705x10. Using ghetto straps and they didn't hold up (slipped). New leather ones should be here on Friday!
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
5 Rounds: 200m jog + 6 WallBall (20#).
Hip Stuff.

Deadlift 102kg/226# x 8 reps.
Kroc Rows 20kg/44# x 20 reps per side x 2 sets.

30 minute easy bike.
Squat 5RM to 50

4 Rounds:
20 Squats
20 Lunges
60 Single Unders
Time: 6:22
45min run - which turned out to be 43.50min - 7.9km

I hit the traffic lights perfect and no one tried to run me over today... that never happens!