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.
Looking good Ricardito!
Deadlifts 5RM to 74

Pushups 5x5

AMRAP15
5 Ring Rows
10 Box Pushups
15 Squats

15+3
Warmup: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's

Deadlift 5R
45, 55, 60, 65, 70, 74/163 *PR :)

2.5K run
Time: 16:29 First run since last fall, everything was really stiff this morning. Hopefully, it will get better :P

Nice work 6 am! :)
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
10 WallBall (20#) + 1 Turkish Getup (20kg/44#)
10 Burpees + 1 Turkish Getup (20kg/44#)
10 Banded Tempo Squats + 1 Turkish Getup (20kg/44#)
10 Banded Lateral Steps + 1 Turkish Getup (20kg/44#)
10 Chinups + 1 Turkish Getup (20kg/44#)
10 Pushups + 1 Turkish Getup (20kg/44#)
10 Lunges + 1 Turkish Getup (20kg/44#)
10 V-Ups + 1 Turkish Getup (20kg/44#)
10 WallBall (20#) + 1 Turkish Getup (20kg/44#)
Hip Stuff.

Squat 96kg/213# x 2 reps.
Stiff Leg Deadlifts 82kg/182# x 10 reps.

AMRAP10:
20 Squats
20 Lunges
20 V-Ups
Score: 5 Rounds + 20 Squats + 20 Lunges + 7 V-Ups.

Cooldown:
CrossOver Symmetry.

Fun/Easy day!
Squat 485x1, Close Grip Bench 220x10x3, Bike 45 minutes easy.
Deadlift 5RM to 58

2.5km Run
Time: 14:38