CrossFit Geo – XFIT
5-10 False Grip Ring Row
5-10 Pause off Floor Push Ups
In a 12min Window
False Grip Ring Strict Pull up
(aim to touch low rib cage)
*With a pause at top and bottom of dip.
AMRAP 10mins Strict Muscle Ups
Pair Up! (Time)
For time Complete Anyhow
7000m Bike Erg or 3500m Row/Ski
*Only one person working at a time, partition distance anyhow between you and your partner,.
1000m Bike (shared, eg 500m each)
400m Run (shared, eg 200m each)
Intent: Interval-based aerobic conditioning. Low impact so you can move continuously and target the energy systems more directly.