CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds
20 sec Deadhang
4 Dive Bombers
6 Cossack Squats
5 Hang Muscle Snatch
STRENGTH
Hang Power Snatch (On the 2mins for 12mins
3 Hang Power Snatch
*Pause in receiving position
*Complete all working sets at approx 75% 1RM HPS)
METCON
Metcon (No Measure)
AMRAP 16min
60 Double Unders
30 Wall Balls 20/14lbs
15 Burpee Pull-ups
Intent: General Aerobic test with elements we typically see in the CrossFit Open. The simpler style of movements should allow us to focus on pacing, transitions and strategy to achieve ourbest score.