CrossFit Geo – XFIT


2 Rounds

200m Run/Row/Bike/Ski

Lunge Flow per Side

10 Cossack Squats

10 Kip Swing

10 Scap Pull Ups


Metcon (Time)

Team Workout, Two’s or Three’s

3000m Row or Ski

*After every effort complete

8 Kettlebell Goblet Box Step ups @24/16kg

1 Rope Climb > 6 Strict Chin Ups > scaled options


1600m Run (As 200m relay efforts)


150/120 Cal Bike

*After every effort complete

6 Dual Dumbbell Deadlift @22.5/15kg

4 Dual Dumbbell Hang Clean

2 Dual Dumbbell Push Press

Cap 40mins

*Large class scenario start half of the teams on the Row/Ski and half on the Bike. All teams complete the run before changing to the opposite erg.