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 10min
2 x Clean and Jerk
*Start at 70% and build to mod-heavy)
METCON
Rolling Clock with the Rolling Stones (AMRAP – Reps)
Rolling Clock 22min
AMRAP 6min
10 Single DB Step Ups @22.5/15kg 24/20inch
14 Single DB Snatch
Rest 2min
AMRAP 6min
15/12cal Row
15 Dual DB Thrusters @22.5/15kg
Rest 2min
AMRAP 6min
12/9cal Ski Erg / Echo / Bike Erg
150ft (or 50m) Dual KB Farmers Carry @32kg/24kg (5ft = 1 rep)