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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AM:
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 Goblet Squats.

Daily Front Squat 55kg/121# x 1 rep x 3 sets.
Bench Press 59kg/131# x 5 reps.
Strict Hanstand Pushups x 6 reps x 5 sets.

2000m Row in 8:38.8.
Front Squat 2RM 62 (PR)

2.5 Km Run
Time: 14:50
Squat 46x8

HSPUs Reduce ROM
Redx5x1
Bluex5x2
Yellowx5x3
Greenx3x2
Baby Greenx1
HSPUx1x2, F, x1 :)

2000m Row
8.19.3 PR