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:
30 minute bike outside. YAY!
5 minutes of drills/stretches.
10 Burpees + 10 WallBall + 10 Lunges + 10 Ring Rows + 10 Pushups + 10 V-Ups.

Rack Pulls 136kg/301# x 5 reps.

Kroc Rows 16kg/35# x 30 reps per arm.

2000m Row in 8:35.6.
PR is 8:33.1 from almost exactly one year ago but rowing felt "good" then (if that's even possible LOL). So YAY for today!
C&J 42x1x3 & 30x1x4

Clean High Pulls 55x1x5 These need a lot of work!

AMRAP 10 Strict Chin-ups - 21

4 Rounds
400m Run
30 DUs
20 Wallballs 14#

15:34
Friday

Deadlift 88x3

Bench 36x8

500m @ 7 RPE 2.11.7
500m @ 9 RPE 1.56.3 - so close to a PR!! PR is 1.55.8!
500m @ 8 RPE 2.06.9
500m @ 8 RPE 2.07.8
Deadlift 10RM to 52

5 Rounds:
400m Run
10 Chinups (1st round) then switched to Ring Rows...hand still messed up from mondays chinups. Sadly, no amount of badass hand-taping helped with that one.

Time: 14:51