CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run/Row/Bike/Ski

Lunge Flow per Side

2 Slow Dive Bombers

5 Deadlifts

5 Pause Front Squats

METCON

Metcon (No Measure)

Individual Workout

Rolling Clock 36mins

0:00-12:00

For Time

50/40 Cal Ski or Echo

18 Front Squats @80/55kg

9 Wall Walks *Advanced 15 Wall Facing SHSPU

12:00-24:00

For Time

800m Run

27 Burpee Over Bar

15 Power Clean @80/55kg

24:00-36:00

For Time

1000/950m Row

40 Deadlifts @80/55kg

5 Rope Climbs > 100m Farmers @32/24kg

*Cap 10min per round. For large classes start groups on different stations or use partner version below.

Partner Workout

Rolling Clock 36mins

0:00-12:00

For Time

60/50 Cal Ski or Echo *Shared

30 Front Squats @80/55kg

15 Wall Walks *Advanced 20 Wall Facing SHSPU

12:00-24:00

For Time

800m Run *together

40 Burpee Over Bar

30 Power Clean @80/55kg

24:00-36:00

For Time

1200/1100m Row *Shared

50 Deadlifts @80/55kg

8 Rope Climbs >200m Farmers Carry @32/24kg