CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 rounds

20 sec Deadhang

4 Dive Bombers

6 Cossack Squats

5 Hang Muscle Snatch


Metcon (AMRAP – Rounds and Reps)

On the 3min for 18min

16/12cal Row/Bike/Ski

10 Lateral Burpees over DB’s

10 DB Thrusters 22.5/15kg

Score is slowest round, work cap 2:30 per round

Intent: Repeatable and sustainable efforts, aiming to finish all rounds under 2:30mins. If you are unable to complete the first round within the 2:30 cap scale cals and reps.

Hang Power Snatch

On the 2 mins for 12 mins

3 Hang Power Snatch

*Pause in receiving position

*Complete all working sets at approx. 77-80% 1RM HPS. Increase of 2-5% from last week.