We’ve been coaching for 20+ years and opened our gym 10 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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Squat 115x3x2
65, 75, 85, 95, 105, 115, 115 / 253

6 Rounds: Run 200m + 10 Burpees
Time: 8:12
HSPUs 4x5

Stiff leg deadlift 50x5

6 Rounds
200m run
10 Burpees

10.27
Strict Muscleup x 2 x 5
For some reason I struggled with these for a while. Finally, I just did 2 kipping MU and that did the trick. I then got the RX'd work done.

Bird Dog x 10 seconds per side x 5
Plank x 2 minutes x 2

2000m Row
Time: 7:17.4
Squat 73x5

Ring Dips 2x6

AMRAP12
20 DUs
10 Chinups
5 Cleans 35

4+20
Looking good Beth Webster!
25min moderate run - 4.6km
Deadlift 140x3x2
75, 90, 105, 120, 130, 140, 140 / 308

AMRAP12:
20 Doubles + 10 Chinups + 5 Pushups
Score: 12 + 22

Making good progress with back / hip issues.
C&J 41x2x3

Front Squat 69x2 F - 69x1

800m Run + 50 Wallballs + 400m Run

8.31
Deficit HSPU (2") x max reps x 3
9, 8, 8

Kroc Rows x 28x20x3
Strict Toes to Bar x 10 x 3

Run 2.5km easy
Time: 15:19
Squat Find Heavy 2R
70, 90, 110, 130, 140, 150 / 330
Squats felt very good today = progress

Bench 105x8
60, 70, 80, 90, 100 x 8 PR, 105 x 6
I hit the hooks on my 5th rep, threw me off.

Run 800m + 50 wallball + run 400m
Time: 7:17
Hit the 50 wallball unbroken.

Great session today.