CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2 Muscle Clean + Strict Press
2 Power Clean + Push Press
2 Squat Clean + Pause Split Jerk
STRENGTH
Clean and Jerk (On the 2min for 12min
1 Clean and Split Jerk)
*Start at 75-80% and build to a quality heavy single
METCON
Rolling Clock AMRAP (AMRAP – Reps)
Scaled Option
Rolling Clock 22mins
AMRAP 6min
4/3 Jumping Bar Muscle Up > Ring Dips > Pull Up Option
12 Dumbbell Snatch @22.5/15kg
2min Rest
AMRAP 6min
12/9 Cal Bike/Row/Ski
6 Burpee Box Overs 24/20″
2min Rest
AMRAP 6min
6 Strict Knees to Elbow on rig > Knee raise
16 Single Dumbbell Overhead Lunge @22.5kg/22.5kg
RX Option
Rolling Clock 22mins
AMRAP 6min
4/3 Bar Muscle Up > Jumping Bar Muscle Up
12 Dumbbell Snatch @22.5/15kg
2min Rest
AMRAP 6min
12/9 Cal Bike/Row/Ski
6 Burpee Box Overs 24/20″
2min Rest
AMRAP 6min
1-3 Rope Climbs > 6 Strict Knees to Elbow on rig
16 Single Dumbbell Overhead Lunge @22.5kg/22.5kg
*Advanced*
DB Snatch@32.5/22.5kg
Box Overs 30/24″
50ft Single Overhead Lunge @32.5/22.5kg