CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1x Lunge Flow + Dive Bomber P/Side

2 Rounds

20/20sec Front Rack Stretch

8 Muscle Cleans

8 Strict Press

Move to Movement Specific Warm Up

Warm up sets Clean and Jerk Complex


Squat Clean Thruster (EMOM 10min
1 Squat Clean Thruster

Start light and build up to heavy


Compare the Pair 30 min AMRAP (AMRAP – Rounds and Reps)

Partner Workout


AMRAP 30min (share reps anyhow)

400m Med Ball Run (Together, 1 ball between 2)

30 Thrusters*

30 Pull-ups**

20 Burpee Box Jump Overs

*Thruster weight increases by 10/5kg each round

***Scaled – Jump P/Ups, RR

**Advanced option: Pull-ups first round, CTB second round, then BMU for remaining rounds