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

STRENGTH

Power Clean (On the 2min for 10min
Power Clean
3-3-3-2-2

)

*Start at approx. 70% and build to heavy double

METCON

Use it or Lose It (No Measure)

On the 4min for 16mins

RX

In 3 minutes, perform:

25/20cal Bike/Row/Ski >300m Run

15 Hand Stand Push Ups > Scaled Options

Max rep Power Clean @70/45kg until the 3min

Rx+

In 3 minutes, perform:

30/22cal Echo Bike >400m Run

20 Hand Stand Push Ups

Max rep Sandbag Clean @70/45kg OR Barbell Clean 80/50kg until the 3min

Intent: Scale in order to elicit the desired stimulus for the workout. We want you to have at least 40-60sec on the Cleans for most rounds. Scale the cals/HSPU reps in order to allow for this if needed