CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 Rounds

6 Kang Squats

6 Thoracic Rotations in a Squat

10 Bird Dog

Spend 1-2mins Opening front rack with empty bar, include a few full grip front squats


Front Squat (Front Squat
1×2 @8RPE
1×3 @5% less than above set of 2
1×4 @5% less than above set of 3)

*Spend the first 10-12mins increasing in sets of 2 until you reach 8RPE. This should be a load that with maximal effort you could complete a set of 4 reps. Then rest 2-3mins before performing each drop back set.


Metcon (Time)


100 Double Unders

24 TTB

12 Cleans (anyhow) @60/40kg

75 Double Unders

21 Pull Ups

9 Cleans (anyhow) @70/45kg

50 Double Unders

18 CTB

6 Cleans (anyhow) @80/50kg


100 Double Unders/Single Unders

24 V-Ups

12 Cleans @Light

75 Double Unders/Single Unders

21 Ring Rows

9 Cleans @Moderate

50 Double Unders/Single Unders

18 Ring Rows

6 Cleans @Heavy


100 Double Unders

36 TTB

12 Cleans (anyhow) @90/60kg

75 Double Unders

27 CTB

9 Cleans (anyhow) @100/65kg

50 Double Unders

18 Bar Muscle Ups

6 Cleans (anyhow) @110/70kg

**Power or Squat Clean allowed

***Use one barbell and change your own weights

Cap 18 mins


This workout is designed to be challenging to finish within the cap. The inceasing complexity of gymnastics and load is consistent with scenarios we see in the Crossfit Open/Quarters. If you are capable of these skills/load we recommend taking the challenge although you may get capped. For scaled athletes reduce the loading or keep loading the same for all 3 bars. The final bar should not be higher than 85-90% of 1RM.