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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Warmup

Squat 1RM (extra set allowed)
20, 25, 30, 35, 40, 44/97 *PR, 46/101 *PR

AMRAP 10
10 Russian Swings (20kg)
10 Step-ups

Score: 10 + 17

Nice work 6am!
Double PRs. Always nice ;)
Strict Muscleups x 3 x 5 *PR*

Plank x 2:30 x 3 *PR*
Most I've ever done was 2 minutes

Row 15 minutes easy
Score: 3521 meters
Split Squats 25x10x5

EMOM6 2 Ring Dips

4 Rounds
400m Run
15 Burpees

12.19