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-moderate

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. Aim to find a heavy double today


Crossover from Dumbbells to KB’s (No Measure)

On a 19min rolling clock

AMRAP 5min

3 Squat Cleans 80/55kg


2min Rest

AMRAP 5min

4 Dual DB G2OH 22.5/15kg

6 Burpee Box Jump Overs 30/24inch

2min Rest

AMRAP 5min

40 Double Unders or 20 Drag Rope or 30 Crossovers

10 Dual KB Deadlifts 32/24kg

**For a Large class start groups on different AMRAPs

Intent : Varied, mixed modal conditioning with a theme of barbell/DB/KB cycling. Goal would be to transition quickly between components and hold a smooth unbroken pace