CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 Rounds

5 Strict Press with Slow negative into full grip Front Rack

5 Slow Eccentric Front Squats

4 Shin Box with forward lean


Front Squat (Front Squat (No Pause)
1×3 @ 90% of last week’s top set
1×5 @ 10% less than above set of 3)

In a 16min Window Complete Following


Metcon (No Measure)


Every 3mins for 24mins

1) 200m Run + 10-20 Wall Balls or (5-10 reps of “Open Movement”)

2) 15/12 Cal Bike + 10 Burpees

3) 15/12 Cal Row/Ski + 30-50 Double Unders or (5-10 reps of “Open Movement”)

4) Rest

2min work Cap

*When Open Workout has been released you may blend movements into above piece for efficiency practice at low reps. Otherwise complete above as perscribed at a comfortable pace