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, tempo Pushups, hanging knee raises, TGU's

5 Rounds:
800m run
30 KB swings (pink)
30 Step ups

Time: 40:31
Got pretty wet this morning on the runs as it started raining on the very first round...kept you nice and cool though!

Nice work 6am! :)
5 Rounds:
800m Run
30 KB Swings (Blue)
30 Step Ups
Time: 42:56
30min Easy Run - 5.3km & 30.22mins
5 Rounds of:
800m Run
30 KB Swings (1st round Blue, switched to Pink)
30 Step Ups
Time - 43:44