CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

 1x Lunge Flow + Dive Bomber P/Side

2 Rounds

20/20sec Front Rack Stretch

5 Full Grip Front Squat

5 Tall Cleans

5 Hang Squat Clean with a pause in the receiving position


Hang Clean Complex (Weight)

Every 2mins For 12mins

Hang Clean Complex

1 Clean Pull

1 Hang Squat Clean

1 Front Squat

(2 times through the complex 1 set)

*Aim to start @75% and build every 1-2 sets to a Heavy load (9RPE)

Final week we will find a 1RM Hang Clean


Running Wall Ball Jackie (Time)

Benchmark Friday

For time:

800m Run

50 Wall Balls

30 Pull Ups