CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4 Shin Box Each way with forward lean

4 Thoracic Bridge

10 Kip Swings

5 Hang Muscle Snatch

5 Hang Power Snatch

Hang Power Snatch (Every 2mins for 12mins)

Hang Power Snatch


*Start around 65-70% and work up to moderate-heavy. Reset hang position between each rep, focusing on proper clean technique and not “speed-style” barbell cycling.



AMRAP 13mins

60 Double Unders

16 TTB

16 Alt DB Snatch 22.5/15kg


AMRAP 13mins

60 Double Unders

16 TTB

12 Alt DB Snatch 32.5/22.5kg


Today’s workout follows a traditional triplet format. In this style of workout, the goal is to maintain a consistent average round pace.

While you might be able to complete the rounds unbroken initially, you may experience a significant slowdown in later rounds.

Therefore, it may pay off to break the reps from the outset to effectively manage fatigue throughout the workout.