3 Rounds For Time Teams of 2 Time cap 35 minutes Divide the work evenly with one athlete working at a time except for Synchro Hi-5 Hand Release Pushups. (Comp) 10 Bar Muscleups 25 Synchro Hand Release Pushups 30 Back Squats 95/135 (Fitness) 25 Synchro Hand Release Pushups 20 Chest-To-Bar Pullups 30 Back Squats 80/115 [...]

Ladder from 10-1 (Comp & Fitness) Handstand Pushups Pistols (each leg) Deadlifts 155/225 (Bootcamp) Handstand Pushup Progression Box/Band Pistols (per leg) Deadlifts @ manageable weight

1. When did you join CrossFit BC? Feb 2018 2. Why did you choose CrossFit? Harry made me do it! Haha! I had been going to a bootcamp class on and off for years and was uninspired by it. So when Harry asked me to come try Crossfit, I thought why not and actually came [...]

AMRAPS (Comp) AMRAP 10 min 5 KB Sumo Deadlift High Pulls 1.5/2p 10 KB Swings 15 KB Goblet Squats Rest 3 min AMRAP 2 min Thrusters 65/95 (Fitness) AMRAP 10 min 5 KB Sumo Deadlift High Pulls 1/1.5 10 KB Swings 15 KB Goblet Squats Rest 3 min AMRAP 2 min Thrusters 65/95 (Bootcamp) AMRAP [...]

Ladder As Far as You Can Go in 30 Minutes 1,1,1,2,2,2,3,3,3...etc (Comp & Fitness) Overhead squat 65/95 Box Jumps 20”/24” Pushups Situps (Bootcamp) Overhead squat @ manageable weight Box Steps 20" Pushups Situps

Teams of 3 For Time (35 minute cap) Go in order. Divide the work evenly with one athlete working at a time. 60 Burpees 120 Power Cleans 95/135 60 Burpees 120 Pullups 60 Burpees 120 Overhead Weighted Walking Lunges 25/45 60 Burpees 120 Double Unders 60 Burpees 120 Shoulder-To-Overhead 95/135 60 Burpees