5 Rounds for Time Teams of 2 30 minute cap Divide work evenly with 1 athlete working at a time. (Comp) 10 Muscle-ups (Ring or Bar) 20 Box Jumps 20”/24” 20 Synchro Burpees (Fitness) 20 Chest to Bar Pullups 20 Ring Dips 20 Box Jumps 20”/24” 20 Synchro Burpees (Bootcamp) 20 Ring Rows 20 Box [...]

1. When did you join CrossFit BC? I joined CFBC in August 2017 after having moved to North Van from Kits. about to hit the year and a half mark. 2. Why did you choose CrossFit? I was already doing some Crossfit style workouts at Pure Payne and really felt that it improved and gave [...]

For Time 10 minute cap (Comp) 21-15-9 Hang DB Snatch 35/50 (Alternate when needed) 12-9-6 Burpee Box Jump 20/24" (Fitness) 21-15-9 Hang DB Snatch 20/35 (Alternate when needed) 12-9-6 Burpee Box Jump 20/24"

5 Rounds For Time (Comp) 2 Rope Climbs 20 Situps 20 Single DB Overhead Alternating Lunges 35/50 (switch hands after 10) (Fitness) 20 Situps 2 Rope Climbs 20 Single DB Overhead Alternating Lunges 20/35 (switch hands after 10) (Bootcamp) 20 Situps 10 Ring Rows 20 Alternating Lunges

6 Rounds For Time: 30 minute cap (Comp) 15 Russian Swings 1.5/2p 10 Handstand Pushups 5 Power Snatches 95/135 - Rest 1 minute between rounds - (Fitness) 15 Russian Swings 1/1.5p 10 Handstand Pushups 5 Power Snatches 65/95 - Rest 1 minute between rounds - (Bootcamp) 15 Russian Swings @ manageable weight 10 Pushups 5 [...]

35 Min AMRAP Divide the work evenly with one athlete working at a time 1500m Row (must switch every 250m) 180 S/A DB Hang Clean and Shoulder to Overhead 35/50 150 Step Back Alt Lunges 120 Situps 90 Sumo Deadlift High Pulls 1.5/2 KB 60 Box Jumps 24”/30”