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

Squat 1R
30, 35, 40, 45, 50, 54/119 *PR :)

EMOM 10
60 SU's
10 Squats

Score: 600 + 100

Nice work 6 am! :)
Squat
70x10, 90x10, 110x10, 120 / 264 x10x2

Strict Chinups x 8 x 5

Run 2.5km easy
Time: 14:51

Felt really good to move again.

Some very solid squats 6am crew
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
10 WallBall (20#) + 10 Burpees + 10 Squats + 10 Lunges + 10 Chinups + 10 Pushups + 10 Situps + 2 Turkish Getups (20kg/44#) + 10 WallBall (20#).

Squats 86kg/291# x 8 reps x 2 sets.
Weighted Step-Ups (14") 44kg/98# x 10 reps x 2 sets.

EMOM10:
20 Double Unders
10 Squats
Easy Peasy! Loads of rest each round.
Snatch 31x1x2; 27x2x8

Ring Rows (Feet Elevated) x20

4 Rounds
300m Row
1 Rope Climb

7.41
Squat 5RM to 58

EMOM10:
60 Singles
10 Squats
Score: 600/100