CrossFit Geo – XFIT

CONDITIONING

Team of 4 Workout

AMRAP 35mins:

100/90/80 Cal Bike Erg (Advanced Echo)

100/90/80 Cal Row

*Completed both at the same time, team members can share and rotate as they like between ergs.

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10 rounds

5 Sync Sumo DL High Pull 40/30kg (Advanced 50/35kg)

7 Sync Thruster

9 Sync Burpee Over Bar

*Sync is between two athletes. Share anyhow between team, recommend completing as round for round.

into

100/90/80 Cal Bike Erg (Advanced Echo)

100/90/80 Cal Row

*Completed both at the same time, team members can share and rotate as the like between ergs.

into

10 rounds

5 Sync Power Clean 40/30kg (Advanced 50/35kg)

7 Sync Push Press

9 Sync Burpee Over Bar

*Sync is between two athletes. Share anyhow between team, recommend completing as round for round.

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Max Cal in remaining time

Bike Erg (Advanced Echo)

Row

*Pairs Option

One Erg shared between two athletes. 10 rounds shared anyhow not performed sync. Rounds can be completed as round for round.

Notes:

Today’s workout can be tackled either as a team of four or as a pair.

Due to its complexity, it’s important to talk about the plan as a team before starting. The two ergs will be used at the same time, and the cals will be shared among the four team members.

During the synchronization phase, two athletes work while the other two rest, and it’s not necessary to evenly divide the workload between pairs.