CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

4 Thoracic Bridge

5 Snatch Grip Deadlift

10 S-Waves

STRENGTH

Strict Press & Snatch Deadlift (No Measure)

On the 3min for 12min

5 Strict Press @ 70-75%1RM
5 Snatch Deadlift @ build from 6 to 8RPE. Use straps if you have them

*Partner up and share barbells alternating between Strict Press and Snatch Deadlift, perform both movements in the 3min window. Total of 4 sets for each exercise.

METCON

Shuttle Shuffle (No Measure)

Rolling Clock 21mins

AMRAP 10mins

5 Wall Walks (RX+ 50ft HS Walk)

5x Shuttle Run (Out 25ft back 25ft = 1) or 200m Run

1min Rest

AMRAP 10mins

50 Double Unders

9 Front Squat @60/40kg

*If limited space for shuttle runs swap for 200m Run. If possible have all ropes/Bars to the side of the room and roll them out after first couplet or stagger start the group