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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warm up

front squat
78kgx3 PR

kroc row
28kgx20 PR
this was heavy

AMRAP10
10 burpees
1 rope climb
8+8
my rope climb game was not strong today. it was actually embarrassing hahaha
C&J 35x1x8

Kroc Rows 12x20 16x20 20x20

AMRAP10
10 Burpees
5 Snatches @ 18

5+5
Wednesday and Thursday: staying off my foot so whatever's going on in my right toe can heal up before I spend the weekend running barefoot in the sand at a beach tournament. Crossing my fingers.
PM: Hot Tub/Stretch.
Warmup:
15+ minutes drills/stretches.
10 Burpees + 10 WallBall (20#) + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups.

Sumo Deadlift 118kg/261# x 5 reps.
Good Mornings 60kg/133# x 8 reps.

AMRAP10:
10 Burpees
5 Snatch, 30kg/67#
Score: 6 Rounds + 7 Burpees
Good luck, Rebekah! Be good... ;)
Will do!