CrossFit Geo – XFIT

WARM UP

2 rounds:

200m Run

1 Lunge Flow Per/side

4 Thoracic Rotations

8/8 Half kneeling KB Press

Move to movement specific warm up

CONDITIONING

Rolling Clock 34mins

Partner Workout

AMRAP 12mins

400m Run *Together

40 Push Jerks 50/35kg (Advanced 60/40kg)

40 Dual DB Power Cleans 22.5/15kg

40 Wall Balls

Max Cal Bike/Row/Ski until 12min mark

into

AMRAP 12mins

400m Run *Together

30 Dual DB STOH 22.5/15kg

30 Power Clean 50/35kg (Advanced 60/40kg)

30 Wall Balls

Max Cal Bike/Row/Ski untill 12min mark

into

10min Window to find Heavy “Clean and Jerk Complex”

Clean + Hang Clean + Split Jerk

Notes:

Todays partner workout has two scored parts.

Score one is max cals and score two is total weight of combined clean and jerk complex.

Aim to partner up with someone of equal ability and choose a load/progression that will allow 3-4mins of erg effort.