CROSSFIT

“Buzz Smiteyear”
For Time
Row 800/700m
60 Box Jump Overs 24/20″
50 Chest to Bar Pull Ups
40 Thrusters 95/65lbs
30 Bar Muscle Ups
Time Cap: 16 Minutes
—
Scaled
For Time
Row 800/700m
60 Box Jump Overs 20/16″
50 Pull Ups
40 Thrusters 75/55lbs
30 Chest to Bar Pull Ups
Time Cap: 16 Minutes
—
Beginner
For Time
Row 600/500m
40 Hops over Barbell
30 Jumping Pull Ups
30 Thrusters 45/35lbs
20 Banded Pull Ups (most
challenging version of pulling
possible)

BOOTCAMP
8 Rounds 2 min On 1 min Off
12 Wall Balls
12 Sit Ups
6 Hand Release Push Ups/3 HSPU
24 Single/Double Under
(start Where You Leave Off)

BARBELL
Hang Squat Clean + Front Squat
Work Up to 65% Of Clean
10 Rounds Build Up By 1-2 kg or 5lbs to 10lbs Each Set if You Miss twice Drop Down To Previous Weight