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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Front Squat
100 / 220 x2

40 Strict Chinups
Time: 4:29

AMRAP10: 40 D. U. + 1 rope climb
Score: 12 rounds + 29

Fun morning!
Warm up

Strict chin-ups x max reps x 3
11 PR, 9, 8

Front squat
69kgx2

AMRAP10
10 burpees
1 rope climb
9 rounds

Apparently I completely forgot how to climb a rope so at round 7 coach Anthony put me out of my misery and retaught me. Thank you :)
Weighted Chinups 5RM to 3kg (PR)

AMRAP10:
120 Single Unders
20 Russian Swings (yellow)
Score: 6+46
Squat 529x1. Wanted this for a double, but quad was cramping and played it safe. Depth still needs some practice, but happy to be moving this weight consistently again.
C&J 42x2x2

Kroc Rows 8x20; 12x20; 16x20

AMRAP10
40 DUs
1 Rope Climb

6+8