CrossFit Geo – XFIT

Warm Up

2 Rounds For Quality

200m Run

Lunge Flow + Dive Bomber P/Side

5 Empty Bar Deadlifts

5 Empty Bar Bent Row

5 Empty Bar Hang Clean

5 Empty Bar Strict Press

Move to Movement Specific Warm Up

3-5 Reps of Movements at Full Load

METCON

Team Workout “Pairs, Share Anyhow” (No Measure)

AMRAP 10mins “DT”

12 Deadlifts @70/47.5kg

9 Hang Power Cleans

6 Push Jerks

Rest 5mins

AMRAP 10mins

32/24 Cal Bike/Row/Ski

24 Hand Stand Push Ups

Rest 5mins

AMRAP 10mins

200m Run *Together

4 Rope Climbs or 16 BMU or 20 CTB