CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run/Row/Ski/Bike

4 Spiderman lunge with Thoracic Rotation

5 Muscle Clean

5 Front Squat with Pulse in the bottom

5 Tall Clean

CONDITIONING

Partner Workout

10 rounds for time:

4 Squat Cleans 80/55kg

12 Single DB Devils Press 22.5/15kg

30/24 cal Bike/Row/Ski or 400m Run *Shared

Cap 35mins

Notes:

For today’s partner workout, aim to pair up with someone of similar ability who will complete the movements at the same load as you.

Instead of a typical Saturday-style chipper, we are completing a 10-round triplet consisting of a barbell, dumbbell, and erg, shared between partners in any manner.

The squat clean should be heavier than your standard class workout weight, so keep this in mind when scaling the load.