CrossFit Geo – XFIT

WARM UP

2 rounds

200m Run/Row/Ski/Bike

10m Travelling lunge with rotation

10 Scap pull Ups

10 Alternating V-Ups

METCON

Partner Workout, Share Anyhow

AMRAP 12mins

Max Distance Row

*After every effort complete following:

RX+ 1 Rope Climb 3 Deadlift @140/95kg

Rx: 5 CTB 3 Deadlift @100/70kg

Scaled: 5 Pull Ups/Ring Row 5 Deadlifts @moderate

Rest 3mins

AMRAP 12mins

Max Cal Echo (Bike Erg)

*After every effort complete following

RX+ 6 Single Dumbell Devils Press @32.5/22.5kg

Rx: 6 Single DB Devils Press@22.5/15kg

Rest 3mins

AMRAP 12mins

Max rep 200m Run (relay, one for one)

*After every effort complete following:

Rx: 12 TTB/GHD

Scaled: 12 Abmat Situps

Notes:

This workout is three 12min mono-structural efforts shared between you and your partner.

Look to share the time efforts equally.

Scored total meters rowed/cals echo/meters ran.

The challenge is that after every effort you must complete reps of an exercise in your rest.

Choose a level that will be challenging but you can still maintain a constant working rhythm.