CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

3x Squat Flow

2x Inchworm

10 Dead Bugs

5 Tall Strict Muscle Clean

5 Muscle Clean

30 Sec Front Rack Stretch

Move to Movement Specific Warm Up

Power Clean

15min Window Complete following


Power Clean

1×4 @ 90% of last week’s load

1×3 @ 90% of last week’s load



Fast Friday (Time)

For time:

32/24cal Bike/Row/Ski (or 400m Run)

20 Squat Snatch 60/40kg

32/24cal Bike/Row/Ski (or 400m Run)

*Scale if more than 75% 1RM Snatch. Can also Power Snatch as a scaled option