CrossFit Geo – XFIT

METCON

Pairs (Time)

Team Workout (2’s or 3’s)

2400m Row or Ski (shared)

*After every effort (each changeover) complete

8 Single DB Box Step Overs

5 Push-ups

into

1200m Run (As 200m relay efforts)

*After every effort complete

10 Dual DB Push Press

5 Burpee Over DB’s

into

150/120 Cal Bike

*After every effort complete

12 Dual DB Deadlift

3 Bar Muscle Ups or 10 Toe To Bar

Cap 36mins

Large Class Scenario: Start half the teams on the Bike part and work their way up the list and half the teams on the Row/Ski working their way down