CrossFit Geo – XFIT
Warm Up
2 Rounds For Quality
200m Run
Lunge Flow + Dive Bomber P/Side
5 Muscle Snatch
5 Power Snatch
10 Kip Swing
10 Ring Row
Move to Movement Specific Warm Up
3-5 Reps of Movements at Full Load
METCON
Saturday Pairs (Time)
Pairs Workout
8 Rounds For Time “Share Anyhow”
30/24 Cal Row/Ski/Bike
12 Burpee Box Jump Overs
8 Bar Muscle Ups (16 Pull ups)
6 Power Snatch @60/40kg
*Cap 40mins