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
Spend 10-15mins building in Power Clean load before workout.
METCON
The Hour of the Power Clean (Weight)
RX
AMRAP 24mins
Partner Workout, Share Anyhow
1000m Ski Erg or Row
40 Chest To Bar
48 Box Jump Overs* 24/20″
60 Thrusters 50/35kg
60 Front Rack Lunges 50/35kg
20 Wall Walks
*No rebound on the Box Jumps
into
10mins to find Heavy
Power Clean
Rx+
AMRAP 24mins
Partner Workout, Share Anyhow
1000m Ski Erg or Row
32 Bar Muscle Ups
48 Box Jump Overs* 30/24inch
60 Thrusters 60/40kg
60 Front Rack Lunges 60/40kg
20 Wall Walks
*No rebound on the Box Jumps
into
10mins to find Heavy
Power Clean
Intent: Chipper workout, a series of higher rep movements to work through. Strategise and break reps to manage fatigue and allow you to have a strong finish on the handstand walk/wall walk.