Ladder 10-1 Teams of 3 All athletes do all reps One athlete working at a time Row cals Burpees Front Rack Alternating Step-back Lunges Ring Dips KB Swings 1.5/2

For Time 20 minute cap (Comp) 6 Snatches 115/155 7 Cleans 115/155 8 Deadlifts 115/155 6 Bar muscle-ups 7 Chest-to-bar pull-ups 8 Pull-ups 4 Snatches 5 Cleans 6 Deadlifts 4 Bar muscle-ups 5 Chest-to-bar pull-ups 6 Pull-ups 2 Snatches 3 Cleans 4 Deadlifts 2 Bar muscle-ups 3 Chest-to-bar pull-ups 4 Pull-ups (Fitness) 5 Snatches 80/115 [...]

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)

For Time 35 min cap Teams of 2. Divide work evenly with one athlete working at a time. (Comp) 3000m Row 100 Shoulder to Overhead 95/135 800m Run 100 Front Squats 95/135 400 Double Unders (Fitness) 800m Run 100 Shoulder to Overhead 65/95 3000m Row 100 Front Squats 65/95 400 Double Unders (Bootcamp) 3000m Row [...]

1. When did you join CrossFit BC ? May 2017 2. Why did you choose CrossFit? I was tired of the usual gyms and found myself skipping more days than I was going. I would walk past CrossFit BC and see the intensity and energy of everyone during class and thought, why not try? 3. [...]

4 Rounds for Time (Comp) 10 1- Arm DB Overhead Lunges 35/50 (5/arm) 10 Strict Pull ups 10 1-Arm SDHP 35/50 (5/arm) (Fitness) 10 1- Arm DB Overhead Lunges 20/35 (5/arm) 10 Pull ups 10 1-Arm SDHP 20/35 (5/arm) (Bootcamp) 10 1- Arm DB Overhead Lunges @ manageable weight (5/arm) 10 Strict Pull ups 10 [...]