CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

4 Shinbox to forward lean

4 Hang Muscle Snatch + 4 Pause Overhead Squats

STRENGTH

Hang Snatch (On the 2min for 12min)

Hang Snatch

3-3-2-2-1-1

*Start at 65% 1RM Snatch and build to 8RPE for the singles. Preferably a Squat Snatch unless mobility is a limiting factor

METCON

Metcon (No Measure)

“AMRAP” 15mins for Quality

2 Wall Walk + 10 sec Hold

4 Strict Toes To Bar

6 Cossack Squats

12 Ketllebell Swings

400m Run or 30/24 Cal Bike/Row/Ski @7RPE

*For those doing the CrossFit Open on Saturday approach this at conservative pace. Can be treated as a “Active Recovery” piece.