CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 rounds:

10 Kettlebell Swings

10 Alternating Lunge with twist

4 Inch Worm with Push Up

Move to barbell warm up


Power Clean + Jerk

10 mins to find a heavy double


Metcon (No Measure)

AMRAP 24mins

Partner Workout, Share Anyhow

30/24 Cal Bike/Row/Ski

24 Burpee Over Bar

12 Sync Toes To Bar

12 Power Clean @60/40kg

*Each round, add 10/5kg to barbell

60/40kg, 70,45kg, 80/50kg etc….


Today’s piece will start with finding a heavy double power clean and jerk. This double is not a touch and go complex and can be completed as two quick singles. Conditioning piece will see an increasing load barbell with a sync gymnastic component. There is no need to split reps evenly, rather focus more on equal time periods of work:rest.