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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PM: Hot Tub/Stretch. SOOOOO glad the hot tub was fixed today. :D It's freezing outside.

Warmup:
15+ minutes of hip, thoracic, shoulder stuff.
2 Rounds: 10 burpees + 10 squats + 10 lunges + 10 chinups + 10 pushups + 10 v-ups + 2 turkish getups.

Squat 110kg/244# x1 rep.
Single Leg Deadlifts 16kg/35# Kettlebell x 10 reps per side x 5 sets.

5 Rounds:
20 Double Unders
15 WallBall, 14#
10 Lunges
Time: 6:11
C&J 45x1x3 & 35x2x2

Barbell Row find 8RM - 40x8 & 42x6 - 40 was pretty solid 42 felt crappy LOL

5 Rounds
20 DUs
15 Wallballs 14#
10 Lunges

7.23 :)
Squat 5RM to 64

21-15-9
Thrusters (29)
Pushups
Time: 8:49
T bar Row
65kgx5

I finally found a good angle to pick up the bar haha! This was heavy

Front squat
76kgx2
Easy :)

5 rounds
5 chin-ups
10 push-ups
15 squats
4:36
Squat 5RM to 52 (PR)

21-15-9:
Thrusters (21)
PUs (box lv2)
Time - 9:45