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
Clean
50kgx2x8

These were feeling much less shitty than usual today

Squat
70kgx10

"Grace"
30 clean and jerks (43kg)
Time: 4:46
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