CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run/Row/Bike/Ski

4 Thoracic Bridge

5 Deadlift

5 Strict Muscle Clean from hip

5 Power Clean

STRENGTH

Power Clean (On the 2min for 6min

3-3-3

*Complete all sets at 70% 1RM PC)

METCON

Fierce Friday (Time)

RX

For time:

600m Row/Ski or 32/24cal Bike

600m Run

13 Thrusters 60/40kg

6 Rope Climbs* >24 CTB > scaled options

13 Clean and Jerks 60/40kg

600m Run

600m Row/Ski or 32/24cal Bike

RX+

For time:

800m Row/Ski or 40/30 Cal Bike

600m Run

16 Thrusters 60/40kg

8 Rope Climbs* or 32 CTB

16 Clean and Jerks 60/40kg

600m Run

800m Row/Ski or 40/30 Cal Bike

Cap 24mins

Intent: Quarterfinal level sport piece with exposure to Rope Climbs under fatigue. You may choose to go RX for exposure to the higher load/skills and take the time cap or scale reps/load to ensure that you can finish under 24mins