CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Hip Rotation Flow

30sec Per/side Shoulder Stretch

Move to Movement Specific Warm Up

Warm up sets of DB Bench Press/Snatch Pull


Snatch Pull (3 x 4 )

Deficit Snatch Pull

3×4 @ 110% 1RM Snatch

*1 inch deficit, Use Straps

Partner up and alternate between Snatch Pull and Dumbbell Bench Press


Dumbbell Bench Press (3 x 12 – 15 )

Dumbbell Bench Press

3×12-15 @9RPE

Power & the Passion (AMRAP – Reps)

On the 8min for 24min (3 sets of 5min AMRAPs with 3min rest between)

AMRAP 5mins

12/9 Cal Echo Bike/Row/Ski

6 Bar Facing Burpees

6 Power Snatch @40/30kg

6 Bar Facing Burpee

6 Power Snatch @40/30kg

Score = Total reps. Start on the Bike/Row/Ski at the beginning of each 5min AMRAP