CrossFit Geo – XFIT


2 Rounds

200m Run/Row/Bike/Ski

Lunge Flow per Side

10 Kettlebell Swings

1 Wall Walk + 10 sec Hold


Metcon (No Measure)

On the 7min for 35min

400m Run

AMRAP till the 5min of:

27 Double Unders

9 Deadlift 90/60kg

3 Wall Walks

Rest 2min


100/70kg Deadlift

3 Wall Walk + Wall Facing SHSPU


This workout is designed for you to push the pace on the run so that you can maximise the time you have on the AMRAP. The 2min rest between rounds should be enough recovery to be able to push fairly hard for 5min.

Large class scenario: share equipment 1 between 2 and start on different exercises. If one person catches up to the other, they can either wait a few seconds or skip that exercise and move to the next exercise in the AMRAP and continue moving.
High scores will be around 2 rounds each 5min segment