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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20 minute run fartlek
Score: 3.8 km
Rack Pulls 5RM 72

AMRAP15:
5 Pushups
10 Chinups
15 V-Ups
Score: 6+17
20mins run/pokehunt - 3.5km
Thursday:
Warmup: 12 TGU's

Bench 1R
15, 20, 25, 30, 34, 37/82 *PR There was time to try an extra set so I tried 38/84 and got it! *PR :)

2.5K run
Time: 13:23

Nice work 6 am! :)
Bench x 8
45, 55, 65, 70, 74, 77 / 170

Flyes
8x10
12x10
16x10x3

AMRAP15:
5 burpees + 10 chinups + 15 squats
Score: 14 rounds

Great session!
Hang Power Clean 32x3x8

Kipping Chinups 10x5 - short version, hands are dryed out and messed up, didn't get thru all the sets

5 Rounds
20 DUs
10 T2B sub Vups >:[ Bad hands!

4.21
Friday

Deadlift 98x1

Bench 42x3

30 C&Js 30
6.30
Bench 1RM 59 (PR)

AMRAP10
10 Push Press @ 25
10 Step Ups
Score: 10+8