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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8AM

Warmup
Bench 3RM - 45, 55, 60, 65, 69, 73
Kroc Rows 16 x 20 x 3

4PM

Warmup
3 rounds: 800m run + 25 burpees - 17:58
Deadlift 144 / 317 x5
Jefferson Curls x 10 x 2

AMRAP10:
30 second plank + 20 doubles + 15 russian swings
Score: 7 + 30 second plank