CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 rounds:

10 Ring Rows

2 Lunge Flow Per/side

5 Muscle Cleans

Spend 5mins warming up power cleans. Optional coach led 5-10min skill session on Rope Climbs.


Team of 3

AMRAP 28mins

Max Cal Bike/Row/Ski

(One athlete working on this at a time, rotating whenever you choose)

After every effort complete one of the following

1) 1-3 Rope Climbs 15ft or 6-9 Strict Chin Up

2) 80m Farmers Carry @32/24kg

3) 8 Power Clean @80/55kg


Each athlete completes (1), before they all then move to (2) etc. At the start one athlete must start on (1), another athlete will be on the erg and one athlete will be resting.