CrossFit Geo – XFIT


2 Rounds For Quality

200m Run/Row/Ski/Bike

4 Shinbox With forward lean

5 Slow Eccentric + Pause Front Squat (Full grip on bar)

10 Bird Dog with hold


Front Squat


DB Bentover Row

Dual DB Bentover Row
3×8-12@8 – 8.5RPE

*Superset working sets of Front Squat with DB Bent Row. Aim for slightly heavier than last week


Metcon (Calories)

Partner Workout

AMRAP 20mins

Max cal Bike/Row/Ski

*after every effort complete following alternating between 1 and 2

1) 8 Chest To Bar > pull ups

2) 2 Sandbag Cleans 70/45kg or 2 Power Cleans 90/60kg

*Increase by 2-4 reps if limited equipment/heavy sandbags.

Intent: Erg based conditioning mixed with gymnastic and odd implement practice. Aim to change after 60-90 seconds effort to allow rest after completing CTB/SB