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: Hot Tub/Stretch.
Warmup:
7 minutes of drills/stretches.
10 Burpees + 10 Goblet Squats + 10 Lunges + 10 Strict Chinups + 10 Goblet Squats + 10 Pushups + 10 V-Ups + 10 Goblets Squats.

Paused Front Squats 50kg/111# x 3 reps x 3 sets.
Elevated Single Leg Squats x 5 per leg x 5 sets.

"Fran"
21-15-9:
Thrusters, 29kg/66#
Chinups
Time: 4:52 - DAMMIT! This is bitter sweet. My alltime PR was 4:50 on September 15th of 2008. This is the first time I've been under 5 minutes since then. I turned my back to the clock, took the pressure off and just did the work. I was so shocked to see the clock because I rested soooo much. I really didn't even hurt at the end. I tried to video the entire thing but it shut off during the first round.
Warm up

Clean
51kgx2x8

Front Squat
82kgx2,F ties PR.

Bike 20 mins easy
5km Run
Time: 29:41
New 2016 PR!

40 Squats @ 33
5km Run
Time - 29:40 (PR!)

40 Squats @ 30
Snatch - built to 34

TBar Row - 40x5x3

Helen
3 Rounds
400m Run
21 KBS Yellow
12 Chinups

14.18