UCFHighFinal (50 of 231)

4 Sets
8 x Box Jump
8/side Single Leg Double DB/KB Deadlift

For Time​(8-12 min)
2 Rounds of
​10 Snatch (135/95)
12 Bar Facing Burpee

Then, 2 Rounds of

​10 Snatch (95/65)
12 Bar Facing Burpee

*can scale this one up or down as needed 


Reminder – let’s get signed up for the Beers & Burpees Charity Event now! 


Discounted, early-bird pricing ends this month!!  We are trying to get at least 5 teams (2 people/team) registered by June 30.   It’s a boot camp style workout, partner event with optional beer mixed in.  Regular, Competitive, Kids, Adaptive and Kids Adaptive divisions.  Event donates 100% of the money back to Charlotte special needs kids to make their sports dreams come true via the Dream on 3 charity.


For only $50/person, each team of 2 people get 7 free NoDa Brewing beers, 2 shirts and other free giveaways.  

Plus:  NoDa Beer Garden, food trucks, DJ, games, kids “Brownies” heat, free fun kids activities, vendors, surprise give-aways and more.

Facebook Event Link –

Date/Time/Location – Sat, Sept 22, 2018 (anytime 9am to 6pm, heats starting every 40 minutes) at CrossFit Charlotte