For Time 7 Min Cap (Comp/Fitness/Bootcamp) Row 500m Bike 35/50 Cals

1. When did you join CrossFit BC? May, 2011 2. Why did you choose CrossFit? My friend, Caragh talked me into trying a class. I was skeptical for at least 6 months and then I was hooked! 3. What changes in your health, physique and overall performance have you seen since starting CrossFit? I am [...]

For Time 35 minute cap Teams of 3 divide work evenly, including Row, with only one athlete working at a time. 120 cal Row ~Then 5 Rounds 30 KB Russian Swings 1.5/2p 30 Ring Dips 5 Rounds 30 Push Press 65/95 30 Zercher Squats 65/95 ~Then 120 cal Row

For Time (20 Min Cap) (Comp) 10 Rounds for Time 2 Ring Muscle Ups 4 Strict Handstand Push Ups 8 Box Jumps (24/30”) (Fitness) 10 Rounds for Time 2 Strict Pull Ups 4 Handstand Pushups 8 Box Jumps (20/24”) (Bootcamp) 8 Rounds for Time 4 Ring Rows 6 Box Push Ups 8 Box Step Ups

5km Run OR Test one of the following 2km Row 10 Min Assault Bike Test 5km Row 30 Min Assault Bike Test

Teams of 2 Alternating rounds with a partner 0:00 - 11:00 15 Alternating DB Snatches (35/50) Max Deadlifts (220/315) 11:00 - 22:00 10 Burpees Max Hang Power Cleans (80/115) 22:00 - 32:00 200m Farmers Carry Between Team (2x35/50) Max Clean and Jerks in time remaining (One athlete must be holding DB’s) Score is total Deadlifts, [...]

4 Rounds for Time (Comp) 30 Wallballs (14/20) (9’/10’open prep) 30 Sit-ups 10 DB Thrusters (35/50) (Fitness) 20 Wallballs (14/20) (9/10 open prep) 20 Sit-ups 5 DB Thrusters (20/35) (Bootcamp) 20 Wallballs (Managable weight) 10 V-Sit Ups 5 DB Thrusters (Managable weight)