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.
0 people think this is awesome.
PM:
10+ minutes of stretches and drills.
1 Sled Push + 10 Burpees
1 Sled Pull + 10 Squats
1 Sled Push + 10 Lunges
1 Sled Pull + 10 Chinups
1 Sled Push + 10 Pushups
1 Sled Pull + 10 V-Ups.

Weighted Chinups 22kg/49# x 5 reps (build up sets had less kip).
Kroc Rows 32kg/70# x 20 reps per arm.

5 Rounds:
400m Run
20 WallBall (14#)
10 V-Ups
Time: 22:01
Deadlift 84x5

Bench 35x6

5 Rounds
400m Run
20 Wallballs 14#
10 T2B

22.52