AMRAP 20 (Comp & Fitness) 20 Toes to Bar 20 Pushups 20 Overhead Squats 65/95 (Bootcamp) 20 Leg Raises 20 Pushups 20 Overhead Squats @ manageable weight

Ladder 10-1  Teams of 3 All athletes do all reps One athlete working at a time  Row cals Shoulder to Overhead 65/95 Hang Power Cleans  Front Rack Alternating Step-back Lunges Power Snatches 

5 Rounds for Time  (Comp & Fitness) 10 Handstand Pushups 20 Pistols (10 per leg. Don’t have to alternate) (Bootcamp) 10 Pushups 20 Box/Band Pistols (10 per leg)

1. When did you join CrossFit BC? I joined Crossfit in October, 2015 2. Why did you choose CrossFit? To start off, I tried a CrossFit class out when I was 12 and flipped a 250lb tire, and that was such a great day for me because I walked out of there being like, WOW [...]

For Time 35 min cap Teams of 2. Divide work evenly with one athlete working at a time. (Comp) 2000m Row 6 Rope Climbs 100 Shoulder to Overhead 95/135 6 Rope Climbs 100 Front Squats 95/135 6 Rope Climbs 400 Double Unders (Fitness) 2000m Row 4 Rope Climbs 100 Shoulder to Overhead 65/95 4 Rope Climbs [...]