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 2 min for 10min 

3-3-3-2-2)

*Start at approx. 70% and build to heavy double. Finish slightly greater than last week

METCON

4 Rounder (Time)

RX

4 rounds for time:

350/300m Row or 700/600m Bike Erg

2 Rope Climbs or 16 Chest To Bar > scaled options

7 Front Squats 80/52.5kg

Cap 14mins

Rx+

4 rounds for time:

350/300m Row or 700/600m Bike Erg

4 Rope Climbs

7 Front Squats 90/60kg

Cap 14mins

Intent: Sport “for time” Workout. Goal is to be able to complete the rope climbs > C2B with little to no rest and hold a strong pace through all rounds