CrossFit Geo – XFIT
WARM UP
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
STRENGTH
Power Clean + Jerk
10 mins to find a heavy double
METCON
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….
Notes:
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.