CrossFit Geo – XFIT
WARM UP
2 Rounds
200m Run
2x Lunge Flow per Side
3 Muscle Clean
3 Split Jerk With pause in catch
Move to Movement Specific Warm Up
Spend 10mins building to a moderate load of complex
METCON
Heavy Complex (Weight)
Individual Workout
AMRAP 22mins
800m Run
40 Wall Balls
30 Shoulder To Overhead @60/40kg
50/40 Cal Bike/Row/Ski
30 Burpee Over Bar
20 Squat Clean @60/40kg
-Immediately Into-
10 mins to Find a Heavy Complex
1 Power Clean
1 Hang Squat Clean
1 Shoulder To Overhead