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 = relay style)
AMRAP 30min
40 Power Cleans 60/40kg
30 TTB
20 Bar Facing Burpees
800m Run (2x200m each, relay style)
50cal Bike/Row/Ski (FF pair 40cal, MF Pair 45cal)
30 Power Cleans 70/45kg
30 TTB
20 Bar Facing Burpees
800m Run (2x200m each, relay style)
40cal Bike/Row/Ski (FF pair 40cal, MF Pair 45cal)
20 Power Cleans 80/50kg
30 TTB
20 Bar Facing Burpees
800m Run (2x200m each, relay style)
30cal Bike/Row/Ski (FF pair 40cal, MF Pair 45cal)
Notes:
Classic Saturday partner mash-up. Aim to switch with your partner every 20-30sec on most movements. Potentially switch more frequently on the TTB as sets are likely to become small.
One partner can be changing the load on the bar while the other partner is on their 200m run.
Scale load on last bar if Rx is greater than 85% 1RM PC.