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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So, Tracysaurus Rex is away in Moncton today for a training course, but she left me specific instructions to "post the workout" from this morning for the benefit of those in later classes. Here goes:

Front Squat 3R to 87 kg, *PR*
AMRAP 9:
9 Russian Kettlebell Swings, 24 kg (green)
9 Chin-ups (sub ring rows)
Score 7 rounds +1

Yeah, that one left us all with an "interesting" feeling in the forearms afterwards - see actual photo of me right after the workout :)
Squat 79x1

Jerk 50x2x1

AMRAP9
9 Russian Swings
9 Chinups

6+9