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

5 Push Jerks

METCON

Metcon (Time)

6 Rounds for time

Partner Workout, Share Anyhow

400m Run *Together

30/24 Cal Bike/Row/Ski

16 Burpee Box Jump Overs @24/20″

*Clean and Jerk anyhow

24-20-16-12-8-4

Start @50% 1RM clean and Jerk and build every round.

For Example:

60/40 – 70/47.5 – 80/55 – 90/62.5 – 100/70kg – 110/75kg

Notes:

The goal stimulus is lifting heavy under fatigue. Aim to start at a comfortable load and increase each round as the reps decrease. Decide your weights before the workout starts.

If an athletes returns from the run before the other they may start the cals early.

No requirement to share everything evenly, work as a team for the best time.