CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 rounds

20 sec Deadhang

4 Dive Bombers

6 Cossack Squats

5 Hang Muscle Snatch


Hang Power Snatch (On the 2mins for 12mins

2 Hang Power Snatch


*Work up to a set of 2 @ 90% of last week’s top set over the 6 sets

**Deload Week


Metcon (No Measure)

AMRAP 6min

6 CTB (scaled options) > 3 Bar Muscle Ups

6 Box Jump Over Step Down 24/20inch

1min rest

AMRAP 6min

12/10cal Ski (Row)

12/10cal Echo Bike

1min rest

AMRAP 6min

12 Toes To Bar

12 Wall Balls 20/14lbs 10/9ft

*For large class stagger start groups on different AMRAPs and rotate through.

Intent: Mixed modal AMRAPs with a short 1 min rest period. Challenge yourself to complete the BMUs even though it may effect intensity on the first AMRAP as you will find intensity on the following AMRAPs.