CrossFit & Sweat

Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!


A.) Snatch 

Every 2min. x 10 Rounds:

10 Toes-To-Bar

1 Hang Power Snatch

1 Full Power Snatch

*Climbing in weight. Start light and build. The TTB should be easy, so if you have to start breaking just cut it to 7.

B.) 4 Rounds:

Min. 1) Max American KB Swings 53/35

Min. 2) Max Burpee Box Jumps 24/20″

Min. 3) Rest

This NEEDS to be an “all out” effort to really hit that stimulus. It’s also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what’s possible for you as far as reps go. Try not to fall off too much. Stay within 3-4 reps on each movement.

*Big classes should share boxes and KBs and start on different movements.



3 Rounds:
Min 1: 12/9 Cal Bike
Min 2: Max DB Bench 45/25lb.+
Min 3: 12 Burpees
Min 4: Max DB Bent Over Rows 45/25lb.+
Min 5: 12/9 Cal Row
Min 6: Max DB Skull Crushers 20/10lb.+
Min 7: 12/9 Cal Bike
Min 8: Max DB Curls 20/10lb.+
Min 9: 12 Burpees
Min 10: Max Pull-ups
Min 11: 12/9 Cal Row
Min 12: Max Push-ups
The most fun bodybuilding, fat burning, sweaty workout you will ever do! Let’s Go!



Categories: WOD

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