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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Warmup: 12 TGU's
Bench 4RM
20, 25, 30, 35, 40, 43/95 *PR :)

EMOM 12
5 Ring Rows
Max DU's (subbed SU's divided by 3)

Score: 353

Nice work 6am!
Superset of:
A1) Rope Climbs x 3 x 5
A2) Elevated Pistols 12x5x5
A3) Tempo Hanging Leg Raises (3030) x 10x5

Row 3000m moderate
Time: 11:52.8
Squat 58x5

EMOM10 - 1 HSPU
Felt good tonight so I did an extra set - 5x1 PR :)

EMOM12
5 Chinups
Max DUs

180 - Sucky skipping tonight LOL :S !!