The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
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Squat 155 / 341 x4 F

Bench 100 / 220 x5x4

Ran out of time, did this when I got home.
7 Rounds:
4 pushups + 8 box jumps + 12 squats
Time: 4:25