CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row/Ski

1 lunge Flow Per Side

3 Slow Pull Muscle Snatch

3 Power Snatch

METCON

Metcon (Time)

Individual Workout

8 Rounds For Time

200m Run

12 Wall Balls

9 Toes To Bar

3 Power Snatch @60/40kg

into

50/40 Cal Ski/Bike/Row

Partner Version

For Time

10 Rounds

A1) 200m Run A2) 15/12 Cal Bike/Row/Ski

20 Alternating Wall Balls

12 Toes To Bar (shared)

6 Power Snatch @60/40kg (shared)

*Athlete 1 runs 200m while athlete two completes 15/12 cals. Alternate each round.

Cap 40mins