CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run/Row/Bike/Ski

1 Lunge Flow per Side

10 Kip Swings

5 Deadlift

5 Muscle Clean

METCON

Metcon (No Measure)

Partner workout

Share anyhow

Run together

On the 10min for 40min

1.

400m Med Ball Run (one ball between two)

into

AMRAP until 8min (shared anyhow)

22 CTB

22 Wall Balls

22 Deadlift 100/70kg

into

Rest until 10min mark

2.

400m Med Ball Run (one ball between two)

into

AMRAP until 8min (shared anyhow)

20 CTB

20 Wall Balls

20 Deadlift 100/70kg

into

Rest until 10min mark

3.

400m Med Ball Run (one ball between two)

into

AMRAP until 8min (shared anyhow)

18 TTB

18 Wall Balls

18 Power Snatch 60/40kg

into

Rest until 10min mark

4.

400m Med Ball Run (one ball between two)

into

AMRAP until 8min (shared anyhow)

16 TTB

16 Wall Balls

16 Power Snatch 60/40kg

into

Rest until 10min mark

Notes:

4x8min blocks of work with a partner. Figure out a plan with your partner that allows you both to have similar work:rest intervals. You may have different strength and weaknesses in terms of movements and can create a strategy for best possible score.