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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Warmup
Bench 10R
15, 19, 23, 26, 29, 32/71 *PR

5 Rounds
90 SU's
10 Deadlifts (33)
Time: 7:11

Nice work 6 am!
Bench 10RM 43

5 Rounds
90 Singles
10 Deadlifts (40)
Time: 5:17
Snatch 30x1x8

Heaving snatch balance 40x1

5 Rounds
30 DUs
10 Deadlifts 50

4.54
Squat x 3
90, 110, 130,145, 155, 164/361 x 2
Brain fart on last rep

Cossack Squat
BWx20x4

5 rounds: 30 doubles + 10 deadlifts (100kg ub)
Time: 4:09