Warm up:
Row 500m or skip 2minutes
Mobility drills
3 rounds of
5x pull-ups
5x pushups
5x wall balls
Front Squats 3+3+3+3+3
WOD, For time:
5-10-15-10-5 of
Deadlift 60%max
Box jumps
rest: enjoy the sunshine
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Burpee Challenge: Day 25 (only 75 to go… 75 DAYS… not 75 burpees, cause that would be too easy 
*** Gym close next weekend. We will be heading down to Fredericton for “The East Coast Crossfit Qualifiers“
***Open Class tomorrow at 10 AM for anybody…. really…. A N Y body. Even those who are afraid to try it. Everything is scalable.
25 burpees
warm up and all that goodie stuff
front squats 3+3+3+3+3
45lbs
65lbs
95lbs
105lbs (felt the form suffer a little)
95lbs
WOD:
5-10-15-10-5
Deadlift 115lbs
box jumps 20″
Time: 6:45
fun!
then…. my FIRST BIKE RIDE THIS SEASON!!!!!! yayyy! only 20k.. and a whole 45minutes, lol. ayoy! that duathlon rrreallly scares me now
2 minute jump rope 25 burpees
mobility drills
3 rounds 5 pull ups 5 push ups 5 wall balls
Front Squat 3 bar + 20lbs+ 65 + 70lbs +75lbs (lost form)
WOD For Time
5 + 10 + 15 + 10 + 5
75 lb deadlift
Box Jumps Total 6:16
Great workout! Starting to feel results in my body after doing this for a month and just recently cleaning up my diet a bit. Able to do more!!
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