CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

4 Thoracic Bridge

2 Muscle Clean + Strict Press

2 Power Clean + Push Press

STRENGTH

Clean and Jerk (EMOM 12min

1 Power Clean & Push Jerk

)

*Start light and finish with a few sets around 80% PCPJ

METCON

Metcon (AMRAP – Reps)

AMRAP 15min

40 Double Unders

15 Wall Balls 20/14lbs

5 Bar Muscle Ups > Jumping Bar Muscle Up> 10 Toes To Bar