CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 Rounds

6 ATG Split Squats Per Side

20/20sec Per Side Front Rack opener

10 W-Vs


Split Jerk (Weight)

Every 2 mins for 6 mins @ light

Push Press with pause at top of press
Push Jerk with pause in bottom of dip
Split Jerk with pause in receiving


Every 2 mins for 10 mins
2 Split Jerk

*Use the first part as a primer for your split jerk
*No more than 80% of last weeks load


Dumbbell Day (Time)

3 rounds for time

20 Deficit Push-ups on DB’s

20 Dual DB Push Press 22.5/15kg

30 Dual DB Deadlifts

20/15cal Row/Bike/Ski

Rest 2min

Cap 18mins

Intent: DB muscular endurance stimulus. Challenge yourself to perform large sets with quality form. Push the erg to earn the rest each round