CrossFit Geo – XFIT
WARM UP
2 Rounds
200m Run
1 Lunge Flow per Side
10 Pogo Jumps
5 Muscle Clean
5 Strict Press
5 Thruster
METCON
Metcon (No Measure)
Team of two or three
AMRAP 35mins
80/70 Cal Bike/Row/Ski
15 Sync Deadlift @60/40kg
12 Sync Hang Power Clean
9 Sync Front Squat
800m run *Shared
12 Sync Hang Power Clean
9 Sync Front Squats
6 Sync Shoulder To Overhead
200 Double Unders
*Non working athlete chest holds Sandbag/Deadball
9 Sync Front Squats
6 Sync Shoulder To Overhead
3 Sync Thruster
*In a team of three only two members need to be sync on barbell exercises the third can be resting.