CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

4 Spiderman Lunge + Thoracic Rotation

5 Tall Muscle Clean + Front Squat

5 Tall Clean

STRENGTH

Clean (In a 16 min window
4×1 @ 85-90% estimated current 1RM)

METCON

Metcon (No Measure)

Rx

Every 2mins for 5 sets

15/12 Cal Row or Bike Erg

8-15 Overhead Squats @40/30kg

Rest 2min

Every 2mins for 5 sets

200m Run

8-15 TNG Power Snatch @40/30kg

Rx+

Every 2mins for 5 sets

18/15 Cal Row or Bike Erg

10-15 Overhead Squats @50/35kg

Rest 2min

Every 2mins for 5 sets

200m Run

10-15 TNG Power Snatch @50/35kg

Notes:

This workout is aerobic intervals mixed with light barbell cycling. Choose cals/reps/load that allows you to complete every round within 90 seconds and most rounds unbroken. Practice your breathing and efficiency during barbell cycling.