CrossFit Geo – XFIT


2 rounds:

200m Jog

20sec Dead hang

1 Lunge Flow Per/Side 5

Front Squats

5 Strict Press in Split jerk receiving position

Move to movement specific warm up


Rolling Clock 40mins Partner Workout

AMRAP 12mins, round-for-round

30 Double Unders

3 Wall Walks

12 Wall Balls 20/14lb (Ad/Elite 30/20lb)


12min window to build to heavy Shoulder To Overhead *Can use racks.


AMRAP 12mins

30 Front Squats @70/45kg (shared)

200m Run (together)

30 HSPU (shared) *Ad/Elite Strict HSPU

200m Run (together)

Notes: Todays workout consists of three 12min sections, flowing from one to the next.

Look to partner up with someone of similar ability and set up all the equipment.

Aim to spend 10mins working up to a moderate load on the split jerk mixing in some front squats before deloading the bar and starting the conditioning.