CrossFit Geo – XFIT

WARM UP

2 rounds

200m Run

1 Wall Walk into 10 sec active HS Hold

4 Dive Bombers

4 Thoracic Rotations/Twisting bear

5 Bent Row

5 Deadlift

5 Hang Clean

5 Front Squats

CONDITIONING

Optional Team WOD

Team of Two or Three

AMRAP 35mins

180/165/150 Row/Ski

*After every effort you must complete following before next turn

10 Dumbell Bench Press OR Alternting DB Push Press 22.5/15kg

30 Double Unders

into

400m Heavy KB Farmers Carry *Shared

into

180/165/150 Bike

*After every effort you must complete following before next turn

8 TTB

4 Dual DB Devils Press 22.5/15kg

into

400m Heavy KB Farmers Carry *Shared

*If you are in a team of 3, one athlete must start on the set work (DB/DU), and you must take two pairs of KB’s for the Farmers Carry

Notes:

Today, affiliates have two options: either run CrossFit Open 24.3 or opt for a Partner Workout.

The Partner Workout has already been drafted before its release and may require adjustments based on the movements that are revealed.

We will send you an email before 5:30 pm on Friday if any modifications are necessary.