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 3RM 55, 65, 75, 85, 89, 92
Split Squat (elevated - 8") 22 x 20 x 4
4 rounds: 400m run, 15 chinups, 20 squats - 15:58
Squat 117 / 258 x3x3
Pistols 5 x 10 x5 (paused)
4 rounds:
400m run + 15 chinups + 20 squats
Time: 10:39